Wednesday, October 21, 2015
A Brand X Method™ Teen Workout
WARM-UP:
Varsity and Junior Varsity
2x-3x
40 mountain climbers
30 jumping jacks
20 squats
10 x 6-count burpees
200-meter run
Novice and Beginners
2x
30 mountain climbers
20 jumping jacks
10 squats
5 x 6-count burpees
200-meter run
STRENGTH:
Varsity
3 sets (minimum 10 first set), rest 2:00-3:00 in between
Max wide-grip pull-ups
Junior Varsity
3 sets (minimum 5 first set), rest 2:00-3:00 in between
Max wide-grip pull-ups
Novice
3 sets (minimum 2 first set), rest 2:00-3:00 in between
Max wide-grip pull-ups
Beginner
3 sets, rest 2:00-3:00 in between
5-10 wide-grip pull-ups
Varsity and Junior Varsity
3 x 800-meter run
5:00 rest between
Novice and Beginner
3 x 600-meter run
5:00 rest between
SKILL:
Varsity
3x
2:00 plank
Max L-sit
Junior Varsity
3x
1:30 plank
Max L-sit
Novice
3x
1:00 plank
Max L-sit
Beginner
2x
1:00 plank
Max L-sit
MOBILITY:
T-spine smash
Couch stretch
Passive hang
Athlete’s choice