Wednesday, October 18, 2017

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

TEST:
Max bar dips
-then-
15 x 20-meter shuttle run

CONDTIONING:
400-meter
25 toes-to-bar
50 flutter kicks
200-meter run
50 flutter kicks
25 toes-to-bar
400-meter run

Scale appropriately for exposure and ability

MOBILITY:
Upward dog
Downward dog
Child’s pose