Friday, March 3, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x
100-meter backward run
10-meter bear crawl square
10 air squats
10 side-to-side hops each leg

CONDITIONING:
Varsity, Junior Varsity, Frosh
6 rounds
30-second Airdyne sprint
3:00 rest

Beginner
3-6 rounds
30-second Airdyne sprint
3:00 rest

ACCESSORY:
3x
Varsity, Junior Varsity, Frosh
Max strict pull-ups
Max perfect push-ups

Beginner
Max perfect ring rows
Max perfect push-ups or incline push-ups

MOBILITY:
3x
2:00 each side – pigeon pose
1:00 each side – banded Samson stretch