Monday, April 6, 2015 – The Brand X Method

Monday, April 6, 2015

6
Apr

Monday, April 6, 2015

A Brand X Method Teen Workout

Warm-Up
3x or 5:00
30-second plank hold => handstand walk or bear crawl => 4 monkey hangs => 30 seconds in bottom of the squat => 10 one-legged forward-backward hops, each leg => 50-meter carioca => 50-meter high-knee skip

Prep:
2x

10 push-ups
10 box step-ups


Push-up video
https://www.youtube.com/watch?v=P1i903sA0rs


Test:
Max bar dips

Test:
300-meter shuttle

Workout:
Varsity
400-m
eter run
25 toes-to-bar
50 flutter kicks
200-meter run
50 flutter kicks
25 toes-to-bar
400-meter run

Toes-to-bar video
https://www.youtube.com/watch?v=-W932q2fNfA


Mobility:
Upward dog
Downward dog
Child’s pose20150323-DSC_037620150323-DSC_038320150323-DSC_0361

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