July 2022 Teen Workout #2 – The Brand X Method

July 2022 Teen Workout #2

11
Jul

July 2022 Teen Workout #2

Prepare
Warm up:
3x or 5:00
Handstand walk or bear crawl
100 m accelerating run
5 perfect squats
30 seconds in the bottom of the squat
5 PVC good mornings
10 walking lunges
10-second bar hang


Practice
EMOM 12:00
Even – Plank hold (30 seconds)
Odd- Hollow position flutter kicks


Play
Baseline Test
3x
Max Pull ups
Max Squat thrusts in 30 seconds
*Have kids pair up, first one does exercise/second one counts, then switch.
*Both kids complete pull ups then move to squat thrusts
*Log first round numbers for pull ups and squat thrusts
*Pull ups are strict
*Squat thrusts
Start in standing position
Hands go to the ground near feet
Legs kick back to plank
Legs brought back near hands
Jump (hands do not have to go over head)
(Watch for shorting the plank position and not opening hip on jump)


Mobility:
Calf stretch
Spiderman stretch
Couch stretch