Thursday, May 26, 2016

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 (4-second eccentric/down phase)
Max wide-grip pull-ups

Novice
2x
Max dips
5-8 tempo push-ups (4-second eccentric/down phase)
Max pull-ups

Beginner
3x
5 dips, assisted okay
5 tempo push-ups (4-second eccentric/down phase)
5 pull-ups, assisted okay

MOBILITY:
Shoulder Y’s
Athlete’s choice