Friday, June 17, 2016

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

SKILL:
Bench press – external rotation for shoulders

STRENGTH:
Varsity, Junior Varsity and Novice
Bench press
3 x 5
Beginner
Floor press
3 x 5

SKILL:
Varsity and Junior Varsity
3x
Max strict pull-ups
10 inchworm push-ups
Then
2x
10 ring rows
10 straight arm pull-downs

Novice
2x
Max strict pull-ups
10 inchworm push-ups
Then
2x
10 ring rows

Beginner
3x
Max strict pull-ups or 10-15 assisted pull-ups
5-10 inchworm push-ups
Then
2x
10 ring rows

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice