Friday, July 13, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Bandy good mornings or good mornings
Bandy side steps

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spider-Man lunges => speed ladder => basic dot drill x 10

SKILL:
Press – bracing and neutral spine

PREP:
5:00
Mobility
2x
10 inchworms
5 perfect tempo push-ups (5 seconds in eccentric/down phase w/1-second holds at top and bottom)

CONDITIONING:
400-meter run
5-10 dumbbell presses

SKILL:
3x
5 rotational medicine ball throws
15-second bandy anti-rotational hold
5 lever attempts or 15-20-second hollow hold

MOBILITY:
Shoulder distraction
T-spine smash
Athlete’s choice