Thursday, June 2, 2016 – The Brand X Method

Thursday, June 2, 2016

2
Jun

Thursday, June 2, 2016

A Brand X Method™ Teen Workout

20160519-DSC_0177WARM-UP:
10-meter alligator crawl => 10 squats => 10-meter bear crawl U pattern => 10 push-ups => 10-meter walking lunges => 200-meter run

STRENGTH:
Varsity
10 handstand push-ups
into
15-12-9-6-3
Dips
25-20-15-10-5
Push-ups
into
20 skull crushers

Junior Varsity
5 handstand push-ups
into
12-9-6-3
Dips
20-15-10-5
Push-ups
into
10 skull crushers

Novice and Beginner
15 shoulder presses
into
20-15-10
Push-ups
15-12-9
Bench dips
into
15 elevated push-ups

SKILL:
Varsity
Partition as athlete wants
20 strict pull-ups (chest-to-bar if able to)
100 sit-ups

Junior Varsity
Partition as athlete wants
10-20 strict pull-ups
75 sit-ups

Novice
Partition as athlete wants
8-12 strict pull-ups
50 sit-ups

Beginner
Partition as athlete wants
8-12 pull-ups (assisted okay)
20-30 sit-ups

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice

Leave a Reply