Wednesday, March 15, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or alligator crawl => army crawl
5 blocked squats => 10 blocked hops => 5 blocked broad jumps
2 cartwheels => speed ladder => 100-meter run

FOCUS:
Anti-rotation stability – organizing and bracing

GET READY:
2x
15-second active hang
15-second side plank, each side

WORKOUT:
5 rounds
50-meter suitcase carry, right => 50-meter suitcase carry, left
10 knees-to-elbows
1 rope climb or 3 beginner climbs

SKILL:
3x
1:00 long plank
5 side medicine ball throws, right => 5 side medicine ball throws, left

MOBILITY:
2:00 – abdominal stretch