3
Apr
Tuesday, April 3, 2018
A Brand X Method™ Teen Workout
STRENGTH:
Back squat
ACCESSORY:
Weighted lunges
WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca
SKILL:
5:00
Mobility
PLAY:
Dodgeball
SKILL:
3x
Barefoot
30-50 pogos
5 single-leg hops (scale: double-leg hop)
Max chin-ups or supinated ring rows
MOBILITY:
Athlete’s choice