Thursday, March 23, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x
Max free or wall handstand hold, 1:00 cap
Bear crawl => forward roll => speed ladder
10 one-legged hops, each leg => 10 blocked hops => 3 broad jumps

FOCUS:
Pull-up – gymnastics hollow

GET READY:
2x
10 bandy lat pull-downs
10-second passive hang => 10-second active hang

WORKOUT:
4 rounds
10 strict pull-ups or best effort*
100-meter high-knee skip
25 jumping jacks
* focus on maintaining gymnastics hollow for every rep/attempt

SKILL:
3x
10 perfect ring rows
20 bandy pull-aparts

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