Wednesday, August 19, 2015

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
10-8-6-4-2
Handstand push-ups
25-20-15-10-5
Push-ups

Junior Varsity
3 rounds
5 handstand push-ups
10 push-ups

Novice and Beginners
3 rounds
3 wall walk-ups
9 push-ups

SKILL:
Varsity and Junior Varsity
3x
10 strict wide-grip pull-ups
10 toes-to-bar

Novice
3x
5-8 strict wide-grip pull-ups
10 toes-to-bar

Beginners
3x
3-5 strict pull-ups (assisted okay)
5-8 toes-to-bar or best effort

MOBILITY:
Shoulder distractions
Chest smash and stretch
Athlete’s choice