Wednesday, January 25, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Crab walk => speed ladder => 10 one-legged hops, each leg
2 one-legged broad jumps, each leg => 1 broad jump
200-meter run

FOCUS:
Push-up – focus on maintaining perfect plank throughout movement

GET READY:
2x
10 powerball shots
10 light dumbbell presses w/2-second hold at top

WORKOUT:
5 rounds
10 push-ups
100-meter run
10 wall ball shots
4 x 25-meter lateral shuttle

SKILL:
3x
3 wall walk-ups
30-second overhead dumbbell hold

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 – shoulder smash w/lacrosse ball