Friday, May 12, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Single-leg box jump

WARM-UP:
3x or 5:00
Arm circles, forward/backward => leg swings, forward/backward and side to side => 3 handstand holds/attempts => 10 squats => 30 seconds in the bottom of the squat => speed ladder => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter run

SKILL:
Push-ups – shoulder position

PREP:
2x
10 inchworms
20 sit-ups

CONDITIONING:
10:00 cap
20-15-10
Toes-to-bar or strict hanging leg lifts
Push-ups
40-30-20
Mountain climbers

SKILL:
5 x 50-meter get-up sprints
In between each 5 rotational medicine ball throws each side

MOBILITY:
Cobra
Downward dog
Child’s pose