Wednesday, November 23, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps

PREP:
3 x
10 bandy presses
5 explosive push-ups

STRENGTH:
Tempo shoulder press
3 x 10
* Tempo is 4 seconds on the eccentric/down phase w/1-second holds at top and bottom

CONDITIONING:
3:00 – max burpees

SKILL:
2x
10 bandy pull-aparts
10 ring rows

Varsity
75-100 dumbbell rows

Junior Varsity
45-50 dumbbell rows

Novice and Beginner
25-35 dumbbell rows

MOBILITY:
T-spine smash
Athlete’s choice