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