Thursday, December 8, 2016
A Brand X Method™ Teen Workout
ACCESSORY:
Dumbbell skull crushers
WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run
SKILL:
Dip – external rotation of shoulders and gymnastics hollow
CONDITIONING:
Varsity
21-15-9
Push presses, 95#/65#
Toes-to-bar
Junior Varsity
21-15-9
Push presses, 55#/45#
Toes-to-bar
Novice
15-12-9
Push presses, 35#/25#
Toes-to-bar
Beginner
15-12-9
Push presses, 5#-10# dumbbells or 10-25# bar
Toes-to-bar (or best effort)
SKILL:
5:00
Planche work
Varsity
3x
2:00 plank
rest 30 seconds
Intermediate
3x
1:30 plank
rest 30 seconds
Novice and Beginner
3x
1:00 plank
rest 30 seconds
Mobility:
Child’s pose
Downward dog
Upward dog