Monday, June 19, 2017

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:
Bench press – external rotation for shoulders

STRENGTH:
Floor press
3 x 5

3x
Max incline close push-ups
12-15 dumbbell skull crushers

Varsity and Junior Varsity
3x
Max strict chin-ups
12-15 dumbbell hammer curls

Frosh/Beginner
3x
Max strict chin-ups or 5 negative chin-ups
12-15 dumbbell hammer curls

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice