Friday, May 13, 2016

A 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

PREP:
2x
10 bandy lat pull-downs
10 walk-over medicine ball push-ups

STRENGTH:
Bench press
3 x 3

Varsity and Junior Varsity
3x
Max dips
Max chin-ups

Novice
3x
Max dips
Max pull-ups

Beginner
2x-3x
Max push-ups
Max ring rows

SKILL:
Planks

MOBILITY:
Shoulder distraction
Athlete’s choice