Friday, April 10, 2015 – The Brand X Method

Friday, April 10, 2015

9
Apr

Friday, April 10, 2015

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

Warm-Up:
Varsity and JV
3x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Novice and Beginners 
2x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Mountain Climbers Video:

 https://youtu.be/Ui6FoE9oOw8

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Strength:
Varsity
3 sets (looking for a minimum of 15 reps first set)
Max bar dips
Rest 2:00-3:00 between

JV
3 sets (looking for a minimum of 10 reps first set)
Max bar dips
Rest 2:00-3:00 between

Novice
2 sets (looking for a minimum of 5 reps first set)
Max bar dips
Rest 2:00-3:00 between

Beginner
3 sets
5-10 assisted bar dips
rest 2:00-3:00 between

Bar Dip Video: 

https://youtu.be/1ZXOIdq1nQA

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Workout:
(Work in teams)
Varsity and JV
30 squats
20 push-ups
300-meter run

Novice
20 squats
10 push-ups
300-meter run

Beginner
15 squats
5 push-ups
300-meter run

Squat Video:

https://youtu.be/dQgLsKKX-fE

Push Up Video:

https://youtu.be/P1i903sA0rs

Skill:
Levers and/or hollow rocks

Mobility:
T-spine smash
Couch stretch
Passive hang 
Athlete’s choice

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