Friday, April 3, 2015 – The Brand X Method

Friday, April 3, 2015

3
Apr

Friday, April 3, 2015

A Brand X Method Teen Workout

Warm-Up
3x or 5:00
Forward roll => handstand hold/attempt => precision jump => speed ladder => broad jump => 10 squats => max distance medicine ball toss (8#-14#) and retrieveJack-050720150217-DSC_0199

Strength
Varsity
10=>1
Dips
Close push-ups
Chin-ups

JV
10-8-6-4-2
Dips
Close push-ups
Chin-ups

Novice
4 sets of 5
Dips
Close push-ups
Chin-ups

Beginners
4 sets of 5 (progressions and assist okay)
Dips
Close push-ups
Chin-ups20150403-DSC_0178 20150403-DSC_0176

Varsity and JV
5 x 200-meter sprints
3:00 between

Novice
4 x 200-meter sprints
3:00 between

Beginner
3 x 200-meter sprints
3:00 between

Skill
Varsity
4x
Dip walk forward and backward
15 toes-to-bar

JV
3x
Dip walk forward and backward
12 toes-to-bar

Novice
3x
Dip walk forward
10 toes-to-bar

Beginner
3x
Dip walk forward or active hold
5-10 toes-to-bar or best effort20150403-DSC_0180

Advanced dip walk video
https://www.youtube.com/watch?v=9wDV-ZxY1Y0
Beginner dip walk video
https://www.youtube.com/watch?v=20EZtv4_0D4Mobility
Shoulder distraction
Chest smash
Triceps wall stretch

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