4
Aug
Thursday,August 4, 2016
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10
PREP:
10 bandy pull downs
5 inchworm push-ups
5 explosive push-ups
STRENGTH:
Varsity and Junior Varsity
10 =>1
Dips
Chin-ups
Novice
15-12-9-6-3
Push-ups
10-8-6-4-2
Chin-ups
Beginner
10-8-6-4-2
Push-ups
Chin-ups (assisted okay)
CONDITIONING:
1:00 – mountain climbers
2:00 – box jumps
1:00 – mountain climbers
SKILL:
Varsity
Ring handstands
Junior Varsity
Freestanding handstands
Novice
Handstand holds
Beginner
Wall walk-ups
MOBILITY:
Triceps stretch
T-spine smash