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