Friday, April 17, 2015

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

Warm-Up:
Varsity and JV
2x-3x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Mountain Climber Video: https://www.youtube.com/watch?v=Ui6FoE9oOw8
Jumping Jack Video: https://www.youtube.com/watch?v=r1NeUIYQzRQ
Squat Video: https://www.youtube.com/watch?v=dQgLsKKX-fE
Burpee Video: https://www.youtube.com/watch?v=4H4uu_ulfyM

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

Strength:
Varsity
(minimum 10 reps first set)
3 sets
Max wide-grip pull-ups
Rest 2:00-3:00 between

JV
(minimum 5 reps first set)
3 sets
Max wide-grip pull-ups
Rest 2:00-3:00 between

Novice
(minimum 2 reps first set)
3 sets
Max wide-grip pull-ups
Rest 2:00-3:00 between

Beginner
3 sets
5-10 wide-grip pull-ups
Rest 2:00-3:00 between

Conditioning:
Varsity and JV
3 x 800-meter run
5:00 rest between

Novice and Beginner
3 x 600-meter run
5:00 rest between

Skill:
Varsity
3x
2:00 plank
15 toes-to-bar

Plank Video: https://www.youtube.com/watch?v=tzNw7bTxp1Y
Toes-to-bar video: https://www.youtube.com/watch?v=-W932q2fNfA
JV
3x
1:30 plank
10 toes-to-bar

Novice
3x
1:00 plank
8 toes-to-bar

Beginner
2x
1:00 plank
5-8 toes-to-bar (or best effort)

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