Friday, May 29, 2015 – The Brand X Method

Friday, May 29, 2015

29
May

Friday, May 29, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

STRENGTH:
Deadlift20150217-DSC_0224

ACCESSORY:
Seated box jumps
Video:https://www.youtube.com/watch?v=6yW-psCfJxI

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 mountain climbers => speed ladder => basic dot drill x 10 => 50-meter pocket kickers => 50-meter high knees 20150323-DSC_034220150305-DSC_0054-2 20150323-DSC_0323

Jumping jacks video:
https://www.youtube.com/watch?v=r1NeUIYQzRQ
Mountain climbers video:
https://www.youtube.com/watch?v=h7qLNqM965g

SKILL:
Proper mechanics for returning the bar to the ground

PREP:
3 x 10 pogos
5 explosive push-ups

Explosive push-up video:
https://www.youtube.com/watch?v=4ywr5LhnGGQ

WORKOUT:
Varsity
21-15-9
Deadlifts, 225/165
Box jumps, 24”
Handstand push-ups20150305-DSC_0099-2-2

JV
21-15-9
Deadlifts, 75/55
Box jumps, 20”
Handstand push-ups or progressions

Novice
21-15-9
Deadlifts, 55/45
Box jumps, 20”
Handstand push-ups or progressions

SKILL:
Varsity
3x
5 flags
10-15 strict toes-to-bar 10887679_10153150014517845_7705597978665912635_o

flags video:
https://www.youtube.com/watch?v=Z5NS4XBbJjE
toes-to-bar video:
https://www.youtube.com/watch?v=-W932q2fNfA

JV
3x
3 flags
8-12 strict toes-to-bar

Novice or Beginner
3x
15 seconds of hollow rocks
5-10 toes-to-bar or best effort

MOBILITY:
T-spine smash
Athlete’s choice20150323-DSC_0392

Photo Credit:
Danell Marks Photography

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