Wednesday, May 25, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand hold => 10 squats => wall walk-up => 30 seconds in the bottom of the squat => forward roll => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups

SKILL:
Front squat – focus on proper rack, stacking, and bracing

PREP:
10 box step-ups
10 inchworm push-ups
10 pogos

CONDITIONING:
Varsity
4 rounds
3 muscle-ups
3 front squats, 155#/105#
25 double-unders

Junior Varsity
4 rounds
3 muscle-ups
3 front squats, 75#/55#
25 double-unders

Novice
4 rounds
2 muscle-ups
3 front squats, 55#/45#
25 double-unders

Beginner
4 rounds
3-5 pull-ups or assisted pull-ups
3 front squats, 10#-25#
25 double-unders or 15 tuck jumps

SKILL:
Varsity
3x
2:00 plank hold
5 skin-the-cats

Junior Varsity
1:30 plank hold
3 skin-the-cats

Novice/Beginner
3x
1:00 plank hold
1 skin-the-cat

MOBILITY:
Couch stretch
Downward dog with calf stretch
Athlete’s choice