Wednesday, April 15, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

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

Skill:
External rotation for shoulders in bench press

Workout:
Varsity, JV and Novice
Bench press
3 x 5

Beginner
Floor press
3 x 5

Skill:
Varsity and JV
3x
Max strict pull-ups
10 inchworm push-ups

Novice
2x
Max strict pull-ups
10 inchworm push-ups

Then
2x
10 shoulder Y’s

Beginner
3x
Max strict pull-ups or 10-15 assisted pull-ups
5-10 inchworm push-ups
Then
2x
10 shoulder Y’s

Mobility:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice