Wednesday, May 27, 2015
A Brand X Method™ Teen Workout from Jeff and Mikki Martin
PREP:
2x
10 arm circles forward and backward
10 inchworm push-ups
10 bandy push-downs
Bandy push-down video:
https://www.youtube.com/watch?v=eRVLKg0LFtQ
STRENGTH:
Varsity
3 rounds, rest 2:00 between rounds
10 pull-ups
Rest 30 seconds
5 close-grip pull-ups
Rest 30 seconds
5 wide-grip pull-ups
Rest 30 seconds
5 chin-ups
Chin-up video:
https://www.youtube.com/watch?v=NeV02lDwVsk
JV
2 rounds, rest 2:00 between rounds
10 pull-ups
Rest 30 seconds
5 close-grip pull-ups
Rest 30 seconds
5 wide-grip pull-ups
Rest 30 seconds
5 chin-ups
Novice
2 sets, rest 2:00 between rounds
3-5 pull-ups
Rest 30 seconds
2-3 close-grip pull-ups
Rest 30 seconds
2-3 wide-grip pull-ups
Rest 30 seconds
2-3 chin-ups
Beginner
3 sets of
5-10 assisted pull-ups
PREP:
2x
10 pogo jumps
10 Cossacks
50-meter pocket kickers => 50-meter jog
Cossacks video:
https://www.youtube.com/watch?v=C8Wrr3Onrq0
TEST:
1-mile time trial
* record time
STRENGTH:
3 sets
Max dips
*record first max set
Dip video:
https://www.youtube.com/watch?v=1ZXOIdq1nQA
SKILL:
Varsity and JV
5:00
Work on 2-point planks
Novice and Beginner
5:00
Work on plank
Plank video:
https://www.youtube.com/watch?v=tzNw7bTxp1Y
MOBILITY:
Calf smash
Couch stretch
Photo Credit:
Danell Marks Photography