Friday, November 27, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run

SKILL:
Dips – focus on shoulder external rotation throughout movement

PREP:
10 bandy lat pull-downs
5 inchworm push-ups
5 explosive push-ups

STRENGTH:
Varsity and Junior Varsity
10=>1
Dips
Chin-ups

Novice
15-12-9-6-3
Push-ups
10-8-6-4-2
Chin-ups

Beginner
10-8-6-4-2
Push-ups
Chin-ups (assisted okay)

CONDITIONING:
1:00 mountain climbers
2:00 box jumps
1:00 mountains climbers

SKILL:
Handstand walking, holds and wall walk-ups

MOBILITY:
Athlete’s choice