Wednesday, May 3, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Bench and floor press – external rotation

PREP:
2x
10 medicine ball chest passes
5 ring push-ups

STRENGTH:
Floor press
5 x 3

Varsity, Junior Varsity, and Frosh
3 rounds
Max dips
15-25 bench dips
10 hammer curls
2:00 rest

Beginner
3 rounds
Max bench dips
15-25 incline push-ups
10 hammer curls
2:00 rest

SKILL:
3x
2:00 plank
30 flutter kicks

MOBILITY:
Chest smash
Triceps stretch