Monday, October 5, 2015 – The Brand X Method

Monday, October 5, 2015

5
Oct

Monday, October 5, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

PREP:
3x
10 bandy lat pull-downs
5 explosive push-ups

STRENGTH:
Varsity
10=>1
Dips
Push-ups
Chin-ups

Junior Varsity
10-8-6-4-2
Dips
Push-ups
Chin-ups

Novice
4 sets
5 dips
5 push-ups
5 chin-ups

Beginners
4 sets (progressions and assisted okay)
5 dips
5 push-ups
5 chin-ups

SKILL:
5 x 100-meter accelerating sprints

MOBILITY:
Shoulder distraction
T-spine and lat smash

www.danellmarksphotography.com

20150420-DSC_0063

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