Friday, June 19, 2015
Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossacks => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip
Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE
PREP:
2x
10 bandy pull-downs
10 walking medicine ball push-ups
Bandy Pull downs https://www.youtube.com/watch?v=Hd7JRMFZRes
walking medicine ball push-ups https://www.youtube.com/watch?v=yT-JB9uniZc
STRENGTH:
Varsity and JV
3x
Max dips with 5-second hold at bottom
Max wide-grip pull-ups
Bar Dips https://www.youtube.com/watch?v=Kiwxq1V3Cmc
Bar Dips 2 https://www.youtube.com/watch?v=1ZXOIdq1nQA
Novice
3x
Max dips
Max pull-ups
Pull Ups -Strict https://www.youtube.com/watch?v=vj9QjNsO9eg
Pull Ups- Strict Slo Mo https://www.youtube.com/watch?v=Cq_BbkrKVbI
Beginner
3-5 pull ups (assisted or progressions)
10-20 push-ups
CONDITIONING:
Varsity and JV
3 rounds
400-meter run
20 tempo squats
40 lunges
Novice
Varsity and JV
3 rounds
400-meter run
15 tempo squats
30 lunges
Beginner
Varsity and JV
3 rounds
200-400-meter run
10 tempo squats (to bench to maintain points of performance)
20 lunges
SKILL:
Varsity and JV
3x
Ring handstand hold
10 reverse shrugs
Novice
3x
Handstand hold
10 reverse shrugs
Beginner
3x
Wall walk-up
10 reverse shrugs
MOBILITY:
Calf smash
Couch stretch
Photo Credit:
Danell Marks Photography- San Diego, Ca
