Monday, August 27, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted box step-ups

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 one-legged broad jumps, each leg => 5 perfect squats => 30 seconds in the bottom of the squat => 10 Spider-Man lunges

SKILL:
Bracing

PREP:
5:00
Mobility

2x
10 Cossacks
10 side-to-side hops each leg

CONDITIONING:
6 rounds
10 front squats
20 double-unders
Rest 2:00

SKILL:
3x (barefoot)
5 medicine ball throws for height
5 bandy woodchoppers each side
10 kettlebell passes each side

MOBILITY:
Calf smash
Couch stretch