Wednesday, June 21, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Burpee – back position

PREP:
2x
5 inchworm push-ups
10 knees-to-elbows

CONDITIONING:
Varsity and Junior Varsity
10 rounds
7 knees-to-elbows
7 burpees

Frosh
8 rounds
7 knees-to-elbows
7 burpees

Beginner
5-6 rounds
7 knees-to-elbows (best effort)
7 burpees

SKILL:
5x
Varsity and Junior Varsity
Handstand walk with pauses
10 woodchoppers

Frosh
5x
Handstand walk
10 woodchoppers

Beginner
5x
2 wall walk-ups
10 woodchoppers

MOBILITY:
Upward dog
Downward dog
Child’s pose