Friday, December 1, 2017 – The Brand X Method

Friday, December 1, 2017

1
Dec

Friday, December 1, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
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

PREP:
3x
10 Cossacks
5 inchworms

SKILL:
Hang power clean – Jumping Jack Hang Power Clean progression

Conditioning:
3 x AMRAP in 5:00, rest 2:00 in between
3 hang power cleans
3 front squats
3 shoulder-to-overhead
4 x 50-meter shuttle run

SKILL:
Varsity
3x
2:00 plank
12 toes-to-bar

Junior Varsity
3x
1:30 plank
8 toes-to-bar

Frosh and Beginner
1:00 plank
5 toes-to-bar or 8-10 hanging leg raises

MOBILITY:
T-spine smash
Pigeon