Friday, April 10, 2015
A Brand X Method™ Teen Workout from Jeff and Mikki Martin
Warm-Up:
Varsity and JV
3x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run
Novice and Beginners
2x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run
Mountain Climbers Video:
Strength:
Varsity
3 sets (looking for a minimum of 15 reps first set)
Max bar dips
Rest 2:00-3:00 between
JV
3 sets (looking for a minimum of 10 reps first set)
Max bar dips
Rest 2:00-3:00 between
Novice
2 sets (looking for a minimum of 5 reps first set)
Max bar dips
Rest 2:00-3:00 between
Beginner
3 sets
5-10 assisted bar dips
rest 2:00-3:00 between
Workout:
(Work in teams)
Varsity and JV
30 squats
20 push-ups
300-meter run
Novice
20 squats
10 push-ups
300-meter run
Beginner
15 squats
5 push-ups
300-meter run
Squat Video:
Push Up Video:
Skill:
Levers and/or hollow rocks
Mobility:
T-spine smash
Couch stretch
Passive hang
Athlete’s choice
