Tuesday, October 4, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => 2 cartwheels => speed ladder => 4 one-legged broad jumps => 50-meter high-knee skip => 50-meter pocket kickers

FOCUS:
Bracing while walking with weight

GET READY:
2x
Max hollow hold on ground
15-30-second hollow (active) hang

WORKOUT:
3-5 rounds
100-meter farmer’s carry
30-second T-plank left
100-meter suitcase carry
30-second T-plank right

SKILL:
Partition any way
25 push-ups
50 sit-ups

MOBILITY:
1:00 each side – forearm smash and stretch
1:00 – abdominal stretch