Friday, September 25, 2015 – The Brand X Method

Friday, September 25, 2015

25
Sep

Friday, September 25, 2015

A Brand X Methodâ„¢ Teen Workout
WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
External rotation in the bench and floor press

PREP:
2x
10 medicine ball chest pass
5 ring push-ups

STRENGTH:
Bench press
3 x 3

Max set strict wide-grip pull-ups
Max set strict pull-ups
Max set strict chin-ups

SKILL:
Varsity, Junior Varsity, and Novice
1:00 max double-unders
Max L-sit hold
1:00 max mountain climbers

Beginner
1:00 max double-unders or pogos
Max hollow hold
1:00 max mountain climbers

MOBILITY:
Chest smash

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