Monday, May 18, 2015 – The Brand X Method

Monday, May 18, 2015

18
May

Monday, May 18, 2015

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

Warm-Up:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10DSC_0267 20150323-DSC_0342

Prep:
10 bandy lat pull-downs
5 inchworm push-ups
5 explosive push-ups

Bandy Pull-down video:
https://www.youtube.com/watch?v=Hd7JRMFZRes
Explosive push-ups video:
https://www.youtube.com/watch?v=4ywr5LhnGGQ

IMG_1910-2 IMG_1914-2

Strength:
Varsity and JV
10=>1
Dips
Chin-ups

Dip video:
https://www.youtube.com/watch?v=Kiwxq1V3Cmc
Chin-up video:
https://www.youtube.com/watch?v=NeV02lDwVsk20150420-DSC_0063

Novice
15-12-9-6-3
Push-ups
10-8-6-4-2
Chin-ups

Beginner
10-8-6-4-2
Push-ups
Chin-ups (assisted okay)

Conditioning:
1:00
Mountain climbers
2:00
Box jumps
1:00
Mountain climbers

Mountain climber video:
https://www.youtube.com/watch?v=Ui6FoE9oOw8

Skill:
Varsity
Ring handstands

JV
Freestanding handstands

Novice
Handstand holds against wallDSC_1224-1

Beginner
Wall walk-upsDSC_1147-1 DSC_1150-1 DSC_1162-1-2

Mobility:
Triceps stretch
T-spine smash

Photo Credit:
Danell Marks Photography​

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