Monday, September 23, 2019

The Brand X Method Teen Workout – Excel

PREPARE

Run 100 meters forward => run 100 meters backward
Side shuffle 50 meters => Side shuffle 50 meters opposite
2 x 10-meter wheelbarrow walk with partner
5 rotational med ball throws each side to partner

5:00 of mobility
3x
10 straight-arm bandy pull-downs
5 inchworm into upward dog and back

PRACTICE
Squat mechanics

3 rounds
200-meter shuttle
5 tempo dumbbell front squats 3-3-5

PLAY
4-6 rounds
Every 2:00
15 kettlebell swings
10 burpees
This should be anaerobic and sustainable. Adjust weight and reps for good movement to achieve goal.

Barefoot
3x
Max push-ups
10 pendulums
5 rockets using box each leg (looking for explosion)

Lat stretch
Triceps smash
Athlete’s choice