Friday, May 18, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Broad jump

WARM-UP:
4x
10 arm circles forward => 10 arm circles backward => PVC dislocates => 10-meter handstand walk => 10 single-leg side-to-side hops each leg => 50-meter side shuffle (25 each side) => 50-meter back pedal

PREP:
5:00
Mobility
3x
5 medicine ball throws for height
10 lunges with rockets

CONDITIONING:
2-3 rounds
4-round Tabata protocol
Bike
Mountain climbers
Burpees
2:00 rest in between rounds

SKILL:
3x
Lunge to rocket on box
50-meter suitcase carry
10-30 hollow hold flutter kicks

MOBILITY:
Child’s pose
Upward dog
Downward dog