Monday, September 14, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSSORY WORK:
High box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 2 cartwheels => 3 broad jumps => 3 strict pull-ups w/ 2-second hold over bar or 4 monkey hangs => 100-meter run

SKILL:
Body angle and position on rowing catch

PREP:
2x
10 ring rows
10 box step-ups

WORKOUT:
Varsity
Rowing
8 rounds
30-second sprint; 90-second rest

Junior Varsity
Rowing
6 rounds
30-second sprint; 90-second rest

Novice
Rowing
6 rounds
30-second sprint; 90-second rest

Beginner
Rowing
4 rounds
30-second sprint; 90-second rest

SKILL:
Varsity
2x
10 tempo pull-ups
100 sit-ups

Junior Varsity
2x
5 tempo pull-ups
50-75 sit-ups

Novice
2x
5 tempo pull-ups (assisted okay)
20-35 sit-ups

Tempo is 4-second in the eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
T-spine smash
Child’s pose

Danell Marks Photography- San Diego, Ca​