Monday, April 23, 2018

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10-meter bear crawl => 10 walking Spiderman stretches => 5 push-ups => 100-meter run

SKILL:
Shoulder press

PREP:
5:00
Mobility

2x
10 medicine ball chest passes
5 push-ups

STRENGTH:
Using perfect technique
3x
6 single-arm dumbbell presses with 2-second hold at top

CONDITIONING:
3:00
Max 6-count burpees
Rest 2:00
2:00
Max mountain climbers
Rest 2:00
1:00
Max floppies

SKILL:
10-30-second hollow hold
20-35 single-leg barefoot pogos

MOBILITY:
Chest smash
Triceps stretch
Coach’s choice