The Brand X Method Teen Workout – Excel
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls
10 bandy good mornings
Baseline Test 3x
Max squat thrusts in 30 seconds
*Have kids pair up. One does exercise, while the other counts. Then switch.
*Both kids complete pull-ups then move to squat thrusts.
*Log first round numbers for pull-ups and squat thrusts.
*Pull-ups are strict.
*For squat thrusts:
Start in standing position. Hands go to the ground near feet. Legs kick back to plank. Legs brought back near hands. Jump (hands do not have to go over head). Watch for shorting the plank position and not opening hip on jump.
3 x 300-yard shuttle run
Set up cones 25 yards apart.
All out effort. Record first effort.