Wednesday, March 29, 2017

A Brand X Method™ Teen Workout
STRENGTH
Back squat

ACCESSORY:
Jump for height
Single-leg box jumps

WARM-UP:
10-meter handstand walk => forward roll => 10 walking lunges => 10 walking toe touches => 10 box step-ups => 5 pull-ups => 5 push-ups => 100-meter run

SKILL:
One-arm overhead position

PREP:
3x
10-meter bear crawl square
10 walking lunges
10 explosive push-ups

CONDITIONING:
With a single dumbbell –
3 goblet squats
3 lunges, right hand
3 overheads, right hand
3 goblet squats
3 lunges, left hand
3 overheads, left hand

SKILL:
Varsity
100 bandy triceps push-downs
2:00 L-sit
3x
6 x 10-second bandy counter-rotational holds

Junior Varsity
50-75 bandy push-downs
1:00 L-sit
3x
4 x 10-second bandy counter-rotational holds

Frosh
30 push-ups
3x
10-15-second L-sit
3x
3 x 10-second bandy counter-rotational holds

Beginner
15-20 push-ups
3x
5-10-second L-sit
3x
3 x 5-10-second bandy counter-rotational holds

MOBILITY:
Cobra
Downward dog
Child’s pose