Thursday, August 17, 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

STRENGTH:
Varsity and Junior Varsity
3 rounds
Max dips
10 tempo* push-ups
Max close grip chin-ups

Frosh
2 rounds
Max dips
5-8 tempo* push-ups
Max chin-ups

Beginner
3 rounds
5 dips, assisted okay
5 tempo* push ups
5 pull-ups, assisted okay

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

MOBILITY:
Athlete’s choice