Oct. 2020 Teen Workout #1 – The Brand X Method

Prepare
Warm up
2 fwd rolls to squat position
10 m bear crawl
Transition to 50 m run
50 m backwards run
2 handstand hold to 5 m walk
5 dodgeball throws dominant hand 5 dodgeball throws dominant hand

Fwd roll to squat position https://youtu.be/cn3T7V-uXvo Bear crawl https://youtu.be/eL1acntmBTU Handstand hold to walk https://youtu.be/OmjYY1mO-ck

5:00 of mobility
3x
10 straight arm bandy pull downs 5 Hindu push ups

Bandy pull downs https://youtu.be/Hd7JRMFZRes Hindu push ups https://youtu.be/VYmQ-oXzAs8

Practice
Skill
Shoulder position for pull up and push up

How far can you get in 12:00
Pull ups*
10-1-9-2-8-3-7-4-6-5
Body weight skull crushers**
20-2-18-4-16-6-14-8-12-10
* This is a body weight strength workout. If unable to do pull ups do 5-7 rounds of 3-5 negatives. When doing the negatives one mistake is to drop the last 6 or so inches. Really fight each rep from top to bottom. One way to know if you are attempting to many is that the reps speed up or the last six inches are “skipped”.

** Bodyweight skull crushers are as much a core stability as shoulder/tricep exercise. Raise the bar so that a good plank can be maintained throughout their movement.

Pull ups (SloMo vid) https://youtu.be/Cq_BbkrKVbI Bodyweight skullcrushers https://youtu.be/Sp7IRaklGHw

Play
Barefoot
12:00 Landing practice
3x
Jump onto a box and stick the landing x 1