Monday, December 19, 2016 – The Brand X Method

Monday, December 19, 2016

19
Dec

Monday, December 19, 2016

A Brand X Method™ Teen Workout

20160314-DSC_0133-4WARM-UP:
Varsity and Junior Varsity
3x
10 pogos
100-meter run
20 lunges
100-meter run
40 flutter kicks

Novice and Beginner
3x
10 pogos
100-meter run
12 lunges
100-meter run
24 flutter kicks

STRENGTH AND CONDITIONING:
Varsity
Dips
15-12-9-6-3
Push-ups
25-20-15-10-5
Rest 1:00
One max set of incline push-ups

Junior Varsity
Dips
12-9-6-3
Push-ups
20-15-10-5
Rest 1:00
One max set of incline push-ups

Novice
Dips
12-9-6-3
Push-ups
15-12-9-6
Rest 1:00
One max set of incline push-ups

Beginner
4 rounds
3-5 dips (assisted okay)
5-7 push-ups

SKILL:
Varsity
15:00
Planche to handstand
3x
5 flags
50 flutter kicks

Junior Varsity
3x
3 flags
35 flutter kicks

Novice and Beginner
3x
10 hollow rocks
25 flutter kicks

MOBILITY:
Child’s pose
Downward dog
Upward dog

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