Wednesday, March 29, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
20 jumping jacks => 10 one-legged hops, each leg => 10 blocked hops
50-meter high-knee skip => 50-meter back pedal => speed ladder

FOCUS:
Overhead barbell position for overhead squat and snatch – focus on external rotation of shoulders

GET READY:
2x
10 PVC pass-throughs
10-second passive hang => 10-second active hang

WORKOUT:
5 rounds
10 incline push-ups
50-meter overhead barbell walk, PVC-25# barbell
4 x 25-meter shuttle sprint

SKILL:
3x
30-second side plank, left => 30-second side plank, right
10 toes-to-bar or hanging leg lifts

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