Wednesday, November 30, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x
25 jumping jacks
10 squats
25 jumping jacks
10 blocked hops
25 jumping jacks
3 cartwheels => 100-meter run

FOCUS:
Gymnastics hollow – practice hollow hold on ground and bar

GET READY:
2x
15-second passive hang => 15-second active hang
20 flutter kicks

WORKOUT:
3-5 rounds
Max hollow hold on ground
Max strict pull-ups or attempts in perfect hollow position

SKILL:
5:00-10:00
Handstand practice – focus on achieving perfect hollow position

MOBILITY:
1:00 each side – lat smash
1:00 each side – overhead shoulder distraction