Thursday, June 7, 2018

A Brand X Method™ Teen Workout

WARM-UP:
Forward roll
Handstand walk
Bear crawl
Sprint
Overhead dumbbell hold carry

PREP:
5:00
Mobility

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

Junior Varsity
Dips
12-9-6-3
Push-ups
20-15-10-5
Rest 1:00
One max set of incline push-ups

Frosh
Dips
12-9-6-3
Push-ups
15-12-9-6
Rest 1:00
One max set of incline push-ups

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

SKILL:
Varsity
3x
5 flags
50 flutter kicks
50 pogos

Junior Varsity
3x
3 flags
35 flutter kicks
35 pogos

Frosh
3x
10 hollow rocks
25 flutter kicks
25 pogos

Beginner
3x
10-second hollow hold
25 flutter kicks
25 pogos

MOBILITY:
Child’s pose
Triceps stretch
Chest stretch