Wednesday, September 16, 2015
A Brand X Method™ Teen Workout
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
PREP:
3x
10 bandy lat pull-downs
10 box step-ups
5 explosive push-ups
Bandy Pull downs https://www.youtube.com/watch?v=Hd7JRMFZRes
Push Ups- Explosive https://www.youtube.com/watch?v=4ywr5LhnGGQ
WORKOUT:
1-mile time trial
Immediately into
10:00
5 pull-ups
10 push presses
15 burpees
Pull Ups- Strict Slo Mo https://www.youtube.com/watch?v=Cq_BbkrKVbI
Burpees https://www.youtube.com/watch?v=4H4uu_ulfyM
Varsity: 95/65Junior Varsity: 55/45
Novice: 35/25
Beginner: 5# dumbbells-15# barbell
SKILL:
10:00
Lever work
Hollow hold and plank
Plank on hands https://www.youtube.com/watch?v=tzNw7bTxp1Y
MOBILITY:
Hamstring smash
Shoulder distraction
