Thursday, January 21, 2016 – The Brand X Method

Thursday, January 21, 2016

21
Jan

Thursday, January 21, 2016

A Brand X Method™ Teen Workout

20160121-DSC_0096WARM-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

STRENGTH:
Test – max bar dips

CONDITIONING:
Varsity
400-meter run
25 toes-to-bar
50 flutter kicks
200-meter run
50 flutter kicks
25 toes-to-bar
400-meter run

Junior Varsity
400-meter run
20 toes-to-bar
40 flutter kicks
200-meter run
40 flutter kicks
20 toes-to-bar
400-meter run

Novice
400-meter run
15 toes-to-bar
30 flutter kicks
200-meter run
30 flutter kicks
15 toes-to-bar
400-meter run

Beginner
400-meter run
10 toes-to-bar or hanging leg raises
20 flutter kicks
200-meter run
20 flutter kicks
10 toes-to-bar or hanging leg raises
400-meter run

SKILL:
Handstand holds or walking or wall walk-ups

MOBILITY:
Upward dog
Downward dog
Child’s pose

Leave a Reply