Wednesday, April 29, 2015 – The Brand X Method

Wednesday, April 29, 2015

29
Apr

Wednesday, April 29, 2015

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

Strength:
Deadlift20150411-DSC_0174-3

Accessory Work:
3 x 2 one leg broad jumps
3 x 3 broad jumps
2:00 between sets

Warm-Up:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl =>10 jumping jacks => 10 squats => 10 left-leg hops, forward and backward => 100-meter run => 10 right-leg hops, forward and backward

Handstand walk video: https://www.youtube.com/watch?v=w52N1cazq_E

Skill:
Catch position for rowing

Prep:
2x
10 ring rows
10 squats

Squat video: https://www.youtube.com/watch?v=dQgLsKKX-fE

DSC_1187-1

DSC_0291-2

Workout:
3 x 5:00 AMRAPs, rest 2:00 in between
Varsity
250-meter row
25 double-unders
10 ring push-ups

Junior Varsity
250-meter row
25 double-unders
10 ring push-ups

Novice
200-meter row
20 double-unders
10 push-ups

Push up video: https://www.youtube.com/watch?v=P1i903sA0rs

Beginner
2 x 5:00 AMRAPs, rest 2:00 in between
200-meter row
20 double-unders
10 push-ups

Skill:
Varsity and JV
Lever and flag hold progressions

Flag video: https://www.youtube.com/watch?v=Z5NS4XBbJjE

Novice and Beginner
Hollow holds and active hangs20150323-DSC_0372

Mobility:
Pigeon stretch
Couch stretch
Athlete’s choice20150306-DSC_0128

Photo Credit:
Danell Marks Photography

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