1
Apr
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