Thursday, October 20, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
10 one-legged side-to-side hops each leg => 4 one-legged broad jumps
Speed ladder => 10 jumping jacks => cartwheel
100-meter run

FOCUS:
Hang power clean – focus on body position in catch

GET READY:
2x
5 underhand medicine ball tosses for height
5 strict toes-to-bar or hanging leg lifts
2 broad jumps

WORKOUT:
3-5 rounds
5 hang power cleans w/2-second hold in catch position, unloaded-15# dumbbells
10 box jumps, 12”-24”

SKILL:
2x
1:00 each side – side plank
20 straight-legged sit-ups

MOBILITY:
1:00 each side – pigeon stretch
1:00 – bottom of the squat