Wednesday, November 9, 2016

A Brand X Method™ Teen Workout

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:
Air squat

STRENGTH:
Advanced
10-8-6-4-2
Wide-grip pull-ups
25-20-15-10-5
Push-ups
50-40-30-20-10
Squats

Intermediate
8-6-4-2
Wide-grip pull-ups
15-12-9-6
Push-ups
45-35-25-15

Novice
5-4-3-2
Wide-grip pull-ups
15-12-9-6
Push-ups
40-30-20-10

Beginner
3-4 rounds
6 ring rows
9 push-ups
12 squats

SKILL:
Advanced
2:00 plank
50 flutter kicks

Intermediate
1:30 plank
35 flutter kicks

Novice/Beginner
1:00 plank
10-20 flutter kicks

MOBILITY:
T-spine smash
Lat smash
Athlete’s choice