Friday, August 17, 2018 – The Brand X Method

Friday, August 17, 2018

17
Aug

Friday, August 17, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Box step ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 Cossack squats, each leg => 4 monkey hangs => 5-meter roving plank => 10 one-legged side-to-side hops, each leg => 50-meter high knees => 50-meter carioca

SKILL:
Squat – mechanics review w/focus on foot and shin position

PREP:
5:00
Mobility

2x
10 bandy lat pull-downs
10 bandy good mornings

CONDITIONING:
5 rounds
5 tempo goblet squats (tempo is 4 seconds in the eccentric/down phase w/1-second holds at top and bottom)
10 burpees
4 x 50-meter shuttle run
2:00 rest

SKILL:
3x
Max strict pull-ups (scale: dead hang => slight kip out of bottom => ring row)
100-meter farmer’s carry
Max L-sit

MOBILITY:
Downward dog
Upward dog
Child’s pose