18
Jul
Thursday, July 18, 2019
The Brand X Method Teen Workout – Excel
PREPARE
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 PVC good mornings => 10 walking lunges => 10-second bar hang => swing to jump and land in good position
2x
10 inchworms
10 Cossacks
PRACTICE
Bracing during the lunge
4x
Step-back lunge, swing leg through to box step-up, 10 each leg
Bear crawl U pattern (10-meter legs/5-meter connection)
PLAY
3x
200-meter run
15 strict pull-ups
30 push-ups
3:00 rest between rounds
3x
15 toes-to-bar
30-second L-sit hold
Lat stretch
Spider-Man stretch
Couch stretch