November 2019 Teen Workout #2 – Excel

Full programming is provided to Brand X Training Centers.
Click here to learn how to become a Brand X Training Center 

PREPARE
5:00 of mobility
The Brand X Warm-Up
5:00 of mobility

PRACTICE
Deadlift
2 x 10, 1 x AMAP
(Review note from PYCC Pro on where to start kids in new cycle)

Barbell row
3 x 10
Max strict pull-ups
2 x max

PLAY
5x
10 power ball
10 step-back lunges w/rotational med ball slam https://www.instagram.com/p/BgoDFxynDJQ/?igshid=bd959z1ngzl1
(This is an advanced move. Kids need to be able to brace and do perfect step-back lunges with load. Scales: step-back lunges => step-back lunges with load => step-back lunges with load overhead. These need to be perfect to proceed.)

3x
10 Pallof presses
25-50 barefoot single leg pogos

Pigeon stretch
Couch stretch
Lat smash