Tuesday, May 29, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Bandy good mornings or good mornings
Bandy side steps

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

SKILL:
Deadlift – focus on safe spine throughout movement

PREP:
5:00
Mobility

2x
10 inchworms
10 pogos
10 bandy pull-downs

CONDITIONING:
5 rounds
1 rope climb or 3 beginner climbs
5 hang power cleans
10 box jumps

SKILL/CHALLENGE:
3x
5 rotational medicine ball throws
15-second bandy anti-rotational hold
5 lever attempts or 15-20-second hollow hold

MOBILITY:
Glute smash
Hip smash
Athlete’s choice