Monday, November 16, 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 video => 10 push-ups => speed ladder => 100-meter run

SKILL:
Bench press – focus on bar placement on chest

STRENGTH:
Varsity, Junior Varsity and Novice
Bench press
3 x 3

Beginner
Floor press
3 x 5

SKILL:
Varsity and Junior Varsity
3x
Max strict wide-grip pull-ups
10 tempo push-ups (4-second eccentric/down)Video
Then
2x
10 shoulder Y’s

Novice
2x
max strict wide-grip  pull-ups
10 tempo push-ups (4-second eccentric/down)
Then
2x
10 shoulder Y’s

Beginner
3x
Max strict pull-ups or 10-15 assisted pull-ups
5-10 tempo push-ups (4-second eccentric/down)
Then
2x
10 shoulder Y’s

MOBILITY:
Athlete’s choice