Wednesday, October 5, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 7:00
25 jumping jacks => 3 broad jumps
20 mountain climbers => 3 cartwheels
15 squats => 10 one-legged side-to-side hops, each leg
10 burpees => 100-meter run

FOCUS:
Press – focus on neutral spine and active shoulders in overhead position

GET READY:
2x
10 medicine ball chest passes
5 explosive push-ups

WORKOUT:
3 rounds
10 presses => 100-meter overhead walk, 5#-15# dumbbells
10-meter bear crawl forward => 10-meter bear crawl reverse

SKILL/CHALLENGE:
3x
50-meter sprint
Max incline push-ups

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 – downward dog