Monday, July 13, 2015

A Brand X Method™ Teen Workout

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

JV
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

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

CASH OUT:
Varsity
3x
5 flags
50 flutter kicks

JV
3x
3 flags
35 flutter kicks

Novice
3x
10 hollow rocks
25 flutter kicks

MOBILITY:
Child’s pose
Downward dog
Upward dog