Thursday, August 9, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Power clean

WARM-UP:
3x or 5:00
Handstand kick up and hold => alligator crawl => forward roll => 2 cartwheels => speed ladder => basic dot drill x 10 => 5 perfect squats => 30 seconds in the bottom of the squat => pigeon stretch

SKILL:
Handstand push-up, dip and push-up – shoulder position

PREP:
5:00
Mobility

2x
10 light medicine ball throws for height
10 ring rows
10 box step-ups (focus on neutral hip)

CONDITIONING:
AMRAP in 12:00
1:00 row
5 medicine ball throws for height
30 mountain climbers

SKILL:
3x
1:00 plank
5 modified skaters each leg
30-50 pogos

MOBILITY:
Shoulder distraction
Chest smash