Tuesday, July 2, 2019 – The Brand X Method

Tuesday, July 2, 2019

2
Jul

Tuesday, July 2, 2019

The Brand X Method Teen Workout – Excel

PREPARE
3x
20 jumping jacks
15 squats
10 Spider-Man lunges
5 push-ups
100-meter run
10 straight-arm bandy pull-downs
10-meter alligator walk

5:00 mobility
2x
10 walking lunges
5 T-planks each side w/5-second hold

PRACTICE
Front squat rack position – Concentrate on good shoulder position

EMOM for 16:00
Even – chin-ups (3 slow negatives as progression/sub)
Odd – hollow position flutter kicks

PLAY
3 rounds not for time
5 tempo front squats (5 seconds down, 3-second pause,1 second up)
10 box jumps (remind kids their legs will be tired, so over jump the first one)

3x
1:00-2:00 plank
50-meter farmer’s carry

Couch stretch
Athlete’s choice