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