Wednesday, November 2, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Forward roll => handstand hold/attempt => precision jump => speed ladder => broad jump => 10 squats => max distance medicine ball toss (8#-14#) and retrieve

SKILL:
Lunge – focus on wide base and vertical shin in lunge position

PREP:
10 box step-ups
10 pogos

CONDITIONING:
3:00
15 seconds – burpees
5-second rotation
15 seconds – lateral steps over low box
5-second rotation
15-second hillbilly prowler sprint
-rest 2:00

Varsity – 5 rounds
Junior Varsity – 4 rounds
Novice and Beginner – 2-3 rounds

SKILL:
Rope climbs

3x
10 ring rows
10 pull-overs

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice