Friday, May 29, 2015
A Brand X Method™ Teen Workout from Jeff and Mikki Martin
ACCESSORY:
Seated box jumps
Video:https://www.youtube.com/watch?v=6yW-psCfJxI
WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 mountain climbers => speed ladder => basic dot drill x 10 => 50-meter pocket kickers => 50-meter high knees
Jumping jacks video:
https://www.youtube.com/watch?v=r1NeUIYQzRQ
Mountain climbers video:
https://www.youtube.com/watch?v=h7qLNqM965g
SKILL:
Proper mechanics for returning the bar to the ground
PREP:
3 x 10 pogos
5 explosive push-ups
Explosive push-up video:
https://www.youtube.com/watch?v=4ywr5LhnGGQ
WORKOUT:
Varsity
21-15-9
Deadlifts, 225/165
Box jumps, 24”
Handstand push-ups
JV
21-15-9
Deadlifts, 75/55
Box jumps, 20”
Handstand push-ups or progressions
Novice
21-15-9
Deadlifts, 55/45
Box jumps, 20”
Handstand push-ups or progressions
SKILL:
Varsity
3x
5 flags
10-15 strict toes-to-bar
flags video:
https://www.youtube.com/watch?v=Z5NS4XBbJjE
toes-to-bar video:
https://www.youtube.com/watch?v=-W932q2fNfA
JV
3x
3 flags
8-12 strict toes-to-bar
Novice or Beginner
3x
15 seconds of hollow rocks
5-10 toes-to-bar or best effort
MOBILITY:
T-spine smash
Athlete’s choice
Photo Credit:
Danell Marks Photography