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