Friday, May 8, 2015

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

Strength:
Squat

Accessory Work:
Weighted walking lunges

Weighted walking lunges video:
https://www.youtube.com/watch?v=5-LIDUUSUVI

Warm-Up:
3x or 5:00
Handstand hold => 10 squats => wall walk-up => 30 seconds in the bottom of the squat => forward roll => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups

Skill:
Front squat – focus on proper rack, stacking, and bracing

Prep:
2x
5 reverse planks
10 bandy lat pull-downs
10 Cossacks

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

Cossacks video:
https://www.youtube.com/watch?v=C8Wrr3Onrq0

Workout:
Varsity
5 rounds
3 muscle-ups
6 front squats, 155#/105#
36 double-unders

Junior Varsity
5 rounds
2 muscle-ups
6 front squats, 75#/55#
36 double-unders

Novice
4 rounds
1 muscle-up or 6 pull-ups/6 push-ups
6 front squats, 55#/45#
36 double-unders

Beginners
3 rounds
6 pull-ups
6 push-ups
6 front squats, dumbbells 5#-15#
36 double-unders or pogos

Skill:
Varsity
3x
10 strict toes-to-bar
10 ring rows

Toes to bar video:
https://www.youtube.com/watch?v=-W932q2fNfA

JV and Novice
3x
5 strict toes-to-bar
10 ring rows

Beginner
3x
5 strict toes-to-bar or best effort
10 ring rows

Mobility:
Couch stretch
Downward dog
Athlete’s choice

Photo Credit:
Danell Marks Photography​