Feb. 2021 Teen Workout #1
Intent of workout
(https://youtu.be/6n-vRrEL4LI)
Prepare
3x or 5:00
10 jumping jacks (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17670252-brand-x-jumping-jacks)
10 split jacks (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17670277-brand-x-split-jacks)
10 Highland flings (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17670274-brand-x-highland-flings)
10 m handstand walk (https://thebrandxmethod.thinkific.com/courses/take/youth-coach- pro-course/lessons/17671379-brand-x-handstand-walk)
2 forward roll (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17671380-brand-x-forward-tuck-roll)
3 broad jumps (stick the landing and pause) (https://thebrandxmethod.thinkific.com/ courses/take/youth-coach-pro-course/lessons/17611907-broad-jump)
5:00 mobility
2x
10 bandy pulldowns (https://youtu.be/Hd7JRMFZRes)
10 knees to elbows (https://thebrandxmethod.thinkific.com/courses/take/youth-coach- pro-course/lessons/17642721-brand-x-iso-knees-to-elbows)
5:00 Own the skill challenge
Typewriter pull ups (https://youtu.be/qdiRsOAvm3Y) Video and post to your Instagram Tag #thebrandxmethod #owntheskill
Practice
Skill
Spend 5:00 on holding the hollow position on the bar
12:00 EMOM
Even – Chin ups
Odd – V Hold (https://youtu.be/YpL_wIB5g4Y)
Individualization depending on ability
Ideas for kids without chin ups – Ring rows, 3-5 eccentric tempo chin ups, 5-15 second flexed arm hang
Play
3:00 to accomplish
50 burpees (if you reach 50 stop)
-rest 3:00-
3:00 continuous movement
30 seconds ea of the following
(try and hit same number of reps for each specific movement)
Box jumps (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/ lessons/17611936-box-jump)
Squat thrust (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17672899-brand-x-squat-thruster)
-rest 3:00-
3:00
30 seconds ea of the following
(try and hit same number of reps for each specific movement)
Double unders (https://youtu.be/hP7cZNTFihE)
Mt. Climbers (https://youtu.be/h7qLNqM965g)
Effort should be 90-95% during the work periods. The Work/Rest ratio is 1:1 as kids are working 3:00 and resting 2:00.
Mobility Cobra
Couch stretch Pigeon
