Monday, October 22, 2018

A Brand X Method™ Teen Class

STRENGTH:
Back squat

ACCESSORY:
Weighted box step-ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spider-Man lunges => speed ladder => basic dot drill x 10

SKILL:
Air squat – hip mechanics and knee position

PREP:
5:00
Mobility
2x
10 Cossacks
5 explosive push-ups

CONDITIONING:
3 rounds
400-meter run
10 power ball shots
15 box jumps
20 air squats

SKILL:
3x
10 kettlebell passes
10 plank dumbbell passes
Max pull-ups

MOBILITY:
Cobra
Downward dog
Child’s pose