Wednesday, July 26, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
2x
Forward roll => handstand hold/attempt => bear crawl => speed ladder
10 x 5-point basic dot drill => 10 one-legged hops, each leg => 10 blocked squats
10 incline push-ups => 20 mountain climbers
200-meter run

FOCUS:
Press – bracing for neutral spine

GET READY:
2x
20 bandy triceps press-downs
10 powerball push presses

WORKOUT:
5 rounds
10 dumbbell shoulder presses
4 x 25-meter shuttle sprint
10 burpees
4 x 25-meter shuttle sprint
Rest 2:00

SKILL:
3x
10 dumbbell skull crushers
1:00 – plank

MOBILITY:
1:00 each side – triceps smash
1:00 each side – triceps stretch