Wednesday, September 2, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift
1 x 5, 1 x AMAP

Deadlift 1 https://www.youtube.com/watch?v=jTvkLdA2tC8

ACCESSORY WORK:
Kettlebell swings

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

Push Ups https://www.youtube.com/watch?v=P1i903sA0rs

PREP:
3x
10 Cossacks
Handstand holds

Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0

CONDITIONING:
Partner Row and Run
Varsity and Junior Varsity
For 20:00
One partner runs 400 meters, other partner rows for calories
Score total calories

Novice and Beginner
For 15:00
One partner runs 400 meters, other partner rows for calories
Score total calories

SKILL:
Handstand hold to handstand walk
Wall walk-up and hollow position

Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE

MOBILITY:
T-spine smash
Pigeon