Friday, February 26, 2016

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

SKILL:
Pull-up – hollow position and bracing

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

STRENGTH:
Varsity
3 rounds, 30 seconds between movements/2:00 between rounds
All movements done strict; no kipping
10 pull-ups
5 wide-grip pull-ups
5 close-grip pull-ups
10 chin-ups

Junior varsity
3 rounds, 30 seconds between movements/2:00 between rounds
All movements done strict; no kipping
5-8 pull ups
5 wide-grip pull-ups
5 close-grip pull-ups
5-8 chin-ups

Novice
3 rounds, 30 seconds between movements/2:00 between rounds
All movements done strict; no kipping
5 pull-ups
3 wide-grip pull-ups
3 close-grip pull-ups
5 chin-ups

Beginner
3 rounds, 30 seconds between movements/2:00 between rounds
All movements done strict; no kipping, but assisted if necessary
5 pull-ups
5 chin-ups

SKILL:
5 x 100-meter accelerating sprints

MOBILITY:
Shoulder distraction
T-spine and lat smash