Friday, September 20, 2019

The Brand X Method Teen Workout – Excel

PREPARE
Run 100 meters forward => run 100 meters backward
10 blocked side-to-side hops => 10 blocked front-to-back hops
5 dodgeball throws dominate hand => 5 dodgeball throws weak hand
5 pull-ups or 3 negatives

5:00 of mobility
3x
10 straight-arm bandy pull-downs
5 Hindu push-ups

PRACTICE
Pull-up and push-up shoulder position

Repeat from last month. Ask kids how far they got on the ladder. See if they can beat their number without sacrificing movement standards
How far can you get in 12:00?
Pull-ups
10-1-9-2-8-3-7-4-6-5
Push-ups
20-2-18-4-16-6-14-8-12-10

PLAY
Barefoot
10:00
Landing practice – Step off a box and stick the landing x 3
Feet forward
Knees tracking over feet
Absorbing impact with hips
Spine neutral

-followed by-
30 hollow hold flutter kicks
1 handstand hold (roll out of hold if able) => 2 forward rolls

3x
10 pendulums
5 rockets using box each leg (looking for explosion)

Lat stretch
Triceps smash
Athlete’s choice