Wednesday, September 20, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Jump for height
Single-leg box jumps

WARM-UP:
10-meter handstand walk => forward roll => 10 walking lunges => 10 walking toe touches =>10 box step-ups => 5 pull-ups => 5 push-ups => 100-meter run

SKILL:
Safe and efficient overhead position with a single arm

PREP:
3x
10-meter bear crawl square
10 walking lunges
10 explosive push-ups

CONDITIONING:
AMRAP in 12:00
w/a single dumbbell
3 goblet squats
3 lunges, right hand
3 overheads, right hand
3 goblet squats
3 lunges, left hand
3 overheads, left hand
200-meter run

SKILL:
3x
w/partner
5 rotational medicine ball throws
5 two-hand overhead throws

Varsity
2x
2:00 – plank
30-second L sit

Junior Varsity
2x
1:30 – plank
20-second L-sit

Frosh and Beginner
2x
1:00 – plank
10-15-second L-sit

MOBILITY:
Athlete’s choice