Thursday, February 23, 2017

A Brand X Method™ Teen Workout

WARM-UP:
10-meter alligator crawl => 10 squats => 10-meter bear crawl U pattern => 10 push-ups => 10-meter walking lunges => 200-meter run

STRENGTH:
Varsity
10 handstand push-ups

15-12-9-6-3
Dips
25-20-15-10-5
Push-ups

20 skull crushers

Junior Varsity
5 handstand push-ups

12-9-6-3
Dips
20-15-10-5
Push-ups

10 skull crushers

Frosh and Beginner
15 shoulder presses

20-15-10
Push-ups
15-12-9
Bench dips

15 elevated push-ups

SKILL:
Varsity
Partition any way
20 strict pull-ups (chest-to-bar if able to)
100 sit-ups

Junior Varsity
Partition any way
10-20 strict pull-ups
75 sit-ups

Frosh
Partition any way
8-12 strict pull-ups
50 sit-ups

Beginner
Partition any way
8-12 pull-ups (assisted okay)
20-30 sit-ups

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice