Tuesday, May 28, 2019

The Brand X Method Teen Workout – Excel

PREPARE
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 medicine ball two-hand chest passes => 10 walking lunges => 3 x 360-degree bar hang

5:00 of mobility
2x
10 PVC good mornings
10 box step-ups

PRACTICE
Waiting in the Outfield and explode to standing
Movement is through the hips and hamstrings, not lower back

Partner work
For 12:00 w/both partners alternating
5 medicine ball throws for height
10 perfect dumbbell front squats
10 skaters (use progressions if skater cannot be completed perfectly)

PLAY
10:00 sustained effort
Alternating between 1:00 segments
Rowing (each segment should record the same number of meters rowed)
Burpees (each segment should record same number of burpees)

3x
15 toes-to-bar
30-second L-sit hold

Lat stretch
Spider-Man stretch
Couch stretch