6
May
Monday, May 6, 2019
The Brand X Method™ Teen Workout
PREPARE
Warm-Up:
3x
20 jumping jacks
15 squats
10 Spider-Man lunges
5 push-ups
100-meter run
Prep:
5:00 of mobility
10 straight-arm bandy pull-downs
10-meter alligator walk
PRACTICE
EMOM for 10:00
Even – chin-ups
Odd – 5-15-second L-sit*
*If your kids complain of fatigue in the quads have them establish a hollow hold first before lifting the legs
PLAY
15:00-25:00
Hillbilly Basketball – For fun and complexity, use multiple baskets at different heights and give different points to the baskets
3x
20 hollow hold flutter kicks
20 sit-ups
50-meter farmer’s carry
Mobility:
Shoulder distraction
Cobra
Downward dog