Friday, April 1, 2016

A Brand X Method™ Teen Workout

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

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

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

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

ACCESSORY:
Varsity
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