Friday, April 12, 2019

The Brand X Method™ Teen Workout

PREPARE
Warm-Up:
Run 100 meters forward => run 100 meters backward => side shuffle 50 meters => side shuffle 50 meters opposite direction
2 x 10-meter wheelbarrow walk with partner
5 rotational medicine ball throws each side to partner

5:00 of mobility
3x
10 straight-arm bandy pull-downs
5 inchworms into upward dog and back

PRACTICE
Skill:
Shoulder position for pull-up
Hollow hold position

3x
Max pull-ups
1:00 plank
Max chin-ups
20 hollow hold flutter kicks
Rest 1:00

If cannot pull-up or chin-up, substitute 3-5 slow full ROM negatives. First time doing negatives, err on fewer reps.
Establish and hold hollow position while flutter kicking

PLAY
4-6 rounds
Every 2:00
15 kettlebell swings
10 burpees
This should be anaerobic and sustainable. Adjust weight and reps for good movement to achieve goal.

Barefoot
3x
Max push-ups
10 pendulums
5 rockets each leg using box (looking for explosion)

Mobility:
Lat stretch
Triceps smash
Athlete’s choice