Thursday, February 16, 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
3x
Max dips
10 tempo* push-ups
Max wide-grip pull-ups

Frosh
2x
Max dips
5-8 tempo* push-ups
Max pull-ups

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

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

SKILL:
Small-sided dodgeball

MOBILITY:
Shoulder Y’s
Athlete’s choice