Tuesday, May 21, 2019

The Brand X Method™ Teen Workout – Excel

PREPARE
2 forward rolls
10-meter bear crawl => 50-meter run => 50-meter backward run
2 handstand hold attempts
5 dodgeball throws w/dominant hand => 5 dodgeball throws w/weak hand

5:00 of mobility
3x
10 straight-arm bandy pull-downs
5 Hindu push-ups

PRACTICE
Shoulder position for pull-up and push-up

How far can you get in 12:00?
Pull-ups
10-1-9-2-8-3-7-4-6-5
Body weight skull crushers
20-2-18-4-16-6-14-8-12-10

PLAY
Barefoot
10:00
Landing practice
Step off a box and stick the landing x 3
Feet forward
Knees tracking feet
Absorbing impact with hips
Spine neutral followed by
5 step-back lunges
5 Cossacks

3x
10 pendulums
5 rockets using box, each leg (looking for explosion)

Lat stretch
Triceps smash
Athlete’s choice