Monday, October 19, 2015

A Brand X Method™ Teen Workout

WARM-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:
Varsity
3x
Max tempo bar dips
2:00 between
Tempo is 4 seconds in eccentric/down phase with 1-second holds at top and bottom

Junior Varsity and Novice
3x
Max bar dips
2:00 between

Beginner
3x
Max push-ups
2:00 between

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
50 flutter kicks
200-meter run
50 flutter kicks
20 toes-to-bar
400-meter run

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

Beginner
400-meter run
10 toes-to-bar or best effort
25 flutter kicks
200-meter run
25 flutter kicks
10 toes-to-bar or best effort
400-meter run

MOBILITY:
Upward dog

Downward dog
Child’s pose