Wednesday, May 31, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Barbell rows

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

PREP:
3x
10 bandy lat pull-downs
5 explosive push-ups

CONDITIONING:
Breathing through the nose only*
5 rounds
10 burpees
15 swings
100-meter run

* IF YOU BREATHE THROUGH YOUR MOUTH STOP, REST 2:00, AND BEGIN AGAIN

SKILL:
5 x 100-meter accelerating sprints

MOBILITY:
Overhead shoulder distraction
T-spine and lat smash
Couch stretch