Monday, October 21, 2019 – The Brand X Method

Monday, October 21, 2019

21
Oct

Monday, October 21, 2019

The Brand X Method Teen Workout – Excel

PREPARE
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 Cossacks => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

5:00 mobility
2x
5 dumbbell tempo press-and-holds (press 5 seconds/hold 3 seconds, use very light weight)
20 lunges

PRACTICE
5:00
Overhead position

3 rounds
5 push presses
10 burpees
4 x 50-meter shuttle run
*Have kids pause before beginning the push presses. Have them close their eyes, breath and visualize 5 good reps. Then begin each round.

PLAY
3x
Max pull-ups*
1:00 rest
Max dips **
2:00 rest
* If unable to do pull-ups do 3-5 negatives. Also, a slight swing to develop some momentum to pull is allowable for those not quite able to get a dead hang pull-up. Note—this is not kipping!
** Bench dips, negatives or a combination are a good progression here. Something like 3 negatives followed by 10 bench dips.
1:00 burpees
1:00 rest
2:00 mountain climbers
1:00 rest
3:00 squats

Cobra
Couch stretch
Pigeon