Wednesday, October 4, 2017

A Brand X Method™ Teen Workout

WARM-UP:
2x
10 PVC pass-throughs => 30 seconds in bottom of the squat => 10 lateral lunges => Spider-Man stretch => 10 mountain climbers => pigeon stretch => 200-meter run

SKILL:
Press – bar path
*Kids who cannot yet maintain a good spinal position while pressing overhead use dumbbells

PREP:
2x
5 wall walk-ups
10 inchworm push-ups

Varsity
5 rounds
5 shoulder presses, 115#/80#
10 burpees
300-meter run

Junior Varsity
5 rounds
5 shoulder presses, 55#/45#
10 burpees
300-meter run

Frosh
5 rounds
5 shoulder presses, 35#/25#
10 burpees
300-meter run

Beginner
5 rounds
5 shoulder presses, 5#-15# dumbbells
10 burpees
300-meter run

SKILL:
Varsity
30-50 dips

Junior Varsity
20-30 dips

Frosh
10-30 push-ups

Beginner
10-20 push-ups

MOBILITY:
Shoulder distraction
Banded bully