Monday, May 21, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted walking lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels => Spider-Man stretch => 10 one-legged side-to-side hops, each leg => pigeon stretch => speed ladder => 30 seconds in the bottom of the squat

SKILL:
Proper jumping position

PREP:
5:00
Mobility
3x
10 Cossacks
10 box step-ups

CONDITIONING:
EMOM for 15:00 or 20:00
First minute: jump rope/double-unders
Second minute: sit-ups

SKILL:
3x
Max strict pull-ups
10 bandy anti-rotational press-outs
10 modified skaters

MOBILITY:
Pigeon stretch
Couch stretch