Wednesday, June 22, 2016

A Brand X Method™ Teen Workout

STRENGTH:

Squat

ACCESSORY:
weighted box step ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 PVC good mornings => 10 walking lunges => 10-second bar hang

SKILL:
Wall ball shot – receiving the ball and squatting

CONDITIONING:
Varsity
AMGMAP in 12:00
10 wall ball shots, 20#/14#, 10’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle run

Junior Varsity
AMGMAP in 12:00
10 wall ball shots, 14#/10#, 10’/9’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle run

Novice
AMGMAP in 12:00
10 wall ball shots, 10#/8#, 9’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle run

Beginner
AMGMAP in 8:00-12:00
10 wall ball shots, 6#-8#, 8’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle run

SKILL:
Varsity
3x
15 toes-to-bar
30-second L-sit hold

Junior Varsity
3x
10 toes-to-bar
30-second L-sit hold

Novice
3x
6-8 toes-to-bar
15-second L-sit hold

Beginner
2x
6-8 toes-to-bar or hanging leg raises
30-second L-sit hold

MOBILITY:
Spiderman stretch
Couch stretch