Friday, August 14, 2015 – The Brand X Method

Friday, August 14, 2015

14
Aug

Friday, August 14, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 0:30 in bottom of the squat => 10 walking lunges => broad jump => 10 one-legged side-to-side hops, each leg => 100-meter run

SKILL:
Safe shoulder position in the push-up. Transfer to ring push-up

Prep
2x

10 Cossacks
10 explosive push-ups

CONDITIONING:
Varsity and Junior Varsity
3 rounds
10-meter bear crawl
10 ring push-ups
20 walking lunges

Novice
3 rounds

10-meter bear crawl
5 ring push-ups or 10 push-ups
20 walking lunges

Beginner
3 rounds
10-meter bear crawl
5-10 push-ups
15 walking lunges

SKILL:
Varsity

Partition any way
20 strict pull-ups (chest-to-bar if able to)
100 sit-ups


Junior Varsity
Partition any way
10-20 strict pull-ups
75 sit-ups


Novice
Partition any way
8-12 strict pull-ups
50 sit-ups


Beginner
Partition any way
8-12 pull-ups (assisted okay)
20-30 sit-ups


MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice20150501-DSC_0134-2-2

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