Thursday, December 8, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Shoulder press

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