Wednesday, September 13, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 squats => 30 seconds in the bottom of the squat => forward roll => 10 jumping jacks => Spiderman stretch => alligator crawl => pigeon stretch => 10 lateral lunges

PREP:
3x
10 Cossacks
10 ring rows
5 push-ups

STRENGTH:
Pull-ups or ring rows
Do half your max
-rest 15 seconds-
Repeat until failure then drop by 1-2 reps and continue

Dips or push-ups
Do half your max
-rest 15 seconds-
Repeat until failure then drop by 1-2 reps and continue

Chin-ups or supinated ring rows
Do half your max
-rest 15 seconds-
Repeat until failure then drop by 1-2 reps and continue

Bodyweight skull crushers
Do half your max
-rest 15 seconds-
Repeat until failure then drop by 1-2 reps and continue

MOBILITY:
Triceps and lat smash
Triceps stretch