Thursday, August 18, 2016 – The Brand X Method

Thursday, August 18, 2016

18
Aug

Thursday, August 18, 2016

A Brand X Method™ Teen Workout

20160519-DSC_0200WARM-UP:
Varsity and Junior Varsity
2x-3x
40 mountain climbers
30 jumping jacks
20 Squats
10 six-count burpees
200-meter run

Novice and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity
3 sets (minimum 10 reps first set)
Max wide-grip pull-ups
Rest 2:00-3:00 between

Junior Varsity
3 sets (minimum 5 reps first set)
Max wide-grip pull-ups
Rest 2:00-3:00 between

Novice
3 sets (minimum 2 reps first set)
Max wide-grip pull-ups
Rest 2:00-3:00 between

Beginner
3 sets
5-10 wide-grip pull-ups (assisted OK)
Rest 2:00-3:00 between

CONDITIONING:
Varsity and Junior Varsity
3 x 800-meter run
5:00 rest between

Novice and Beginner
3 x 600-meter run
5:00 rest between

SKILL:
Varsity
3x
2:00 plank
Max L-sit

Junior Varsity
3x
1:30 plank
Max L-sit

Novice
3x
1:00 plank
Max L-sit

Beginner
2x
1:00 plank
Max L-sit

MOBILITY:
T-spine Smash
Couch stretch
Passive hang
Athlete’s choice

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