Wednesday, March 1, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Lunges

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Box jump – top and bottom landing positions

PREP:
2x
10 Cossacks
10 ring rows

CONDITIONING:
Varsity
15-12-9
Thrusters, 95#/65#
Burpees
Box jumps

Junior Varsity
15-12-9
Thruster, 55#/45#
Burpees
Box jumps

Frosh
15-12-9
Thrusters, 35#/25#
Burpees
Box jumps

Beginner
12-9-6
Thrusters, 5#-10# dumbbells/PVC-15# bar
Burpees
Box jumps

SKILL:
5:00-10:00
Varsity, Junior Varsity, and Frosh
Planche progressions

Beginner
Planks

MOBILITY:
T-spine smash
Pigeon stretch