Thursday, February 16, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
10 one-legged side-to-side hops, each leg => 20 blocked hops
5 jumping squats => 5 super-slow blocked squats
50-meter high-knee skip => 50-meter carioca

FOCUS:
Push press – focus on dip-and-drive mechanics

GET READY:
2x
5 broad jumps
10 bandy presses

WORKOUT:
EMOM for 12:00
First – 5-7 push presses, 5# dumbbells-
Second – 0:30-1:00 plank

SKILL:
3x
100-meter waiter’s carry
10 strict toes-to-bar or hanging leg lifts

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – triceps stretch