7
Aug
Friday, August 7, 2015
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run
Push Ups https://www.youtube.com/watch?v=P1i903sA0rs
STRENGTH:
Varsity and JV
3x
Max dips
10 tempo push-ups (slow eccentric/down)
Max wide-grip pull-ups
Bar Dips https://www.youtube.com/watch?v=Kiwxq1V3Cmc
Novice
2x
Max dips
5-8 tempo push-ups (slow eccentric/down)
Max pull-ups
Pull Ups -Strict https://www.youtube.com/watch?v=vj9QjNsO9eg
Beginner
3x
5 dips, assisted okay
5 tempo push-ups (slow eccentric/down)
5 pull-ups, assisted okay
MOBILITY:
Shoulder Y’s
Athlete’s choice
Photo Credit:
Danell Marks Photography- San Diego, Ca
