Friday, May 1, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

Strength:
Squat

Accessory Work:
Weighted box step-up

Warm-Up::
3x or 5:00
30-second plank hold => handstand walk or bear crawl => 4 monkey hangs => 30 seconds in bottom of the squat => 10 one-legged forward-backward hops, each leg => 50-meter carioca => 50-meter high-knee skip

Skill:
Squat – focus on moving upper body as single unit when sending hips back

Squat video: https://www.youtube.com/watch?v=dQgLsKKX-fE

Prep:
3x
10 bandy lat pull-downs
5 drop push-ups 20150223-DSC_0185

Bandy pull down video: https://www.youtube.com/watch?v=Hd7JRMFZRes

Workout:
Varsity
5 rounds
400-meter run
5 strict pull-ups with 2-second hold at bottom between each rep (thumbs wrapped, gymnastics hollow, neutral head throughout movement for every rep)
10 perfect plank push-ups (chest to deck and back to top in perfect plank for every rep)
15 super-slow pause air squats (5-second down phase, 3-second hold at bottom for every rep)

Junior Varsity
4 rounds
400-meter run
5 strict pull-ups with 2-second hold at bottom between each rep (thumbs wrapped, gymnastics hollow, neutral head throughout movement for every rep)
10 perfect plank push-ups (chest to deck and back to top in perfect plank for every rep)
15 super-slow pause air squats (5-second down phase, 3-second hold at bottom for every rep)

Novice
3 rounds
400-meter run
5 strict pull-ups with 2-second hold at bottom between each rep (thumbs wrapped, gymnastics hollow, neutral head throughout movement for every rep)
10 perfect plank push-ups (chest to deck and back to top in perfect plank for every rep)
20 super-slow pause air squats (5-second down phase, 3-second hold at bottom for every rep)