Wednesday, May 6, 2015

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

Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

Skill:
Hollow position and bracing for the pull up

Prep:
3x
10 bandy lat pull-down
5 explosive push-ups

Bandy Pull-down video:
https://www.youtube.com/watch?v=Hd7JRMFZRes

Workout:
Varsity
3 rounds
30 seconds between movements/2:00 between rounds
All movements done strict style, no kipping
10 pull-ups
5 wide-grip pull-ups
5 close-grip pull-ups
10 chin-ups

Chin-up video:
https://www.youtube.com/watch?v=NeV02lDwVsk

Junior Varsity
3 rounds
30 seconds between movements/2:00 between rounds
All movements done strict style, no kipping
5-8 pull-ups
5 wide-grip pull-ups
5 close-grip pull-ups
5-8 chin-ups

Novice
3 rounds
30 seconds between movements/2:00 between rounds
All movements done strict style, no kipping
5 pull-ups
3 wide-grip pull-ups
3 close-grip pull-ups
5 chin-ups

Beginner
3 rounds
30 seconds between movements/2:00 between rounds
All movements done strict style, no kipping and assisted if necessary
5 pull-ups
5 chin-ups

Skill:
5 x 100-meter accelerating sprints

Mobility:
shoulder distraction
T spine and lat smash

Photo Credit:
Danell Marks Photography​