Wednesday, June 21, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => alligator crawl
Crab walk => army crawl => bear crawl
10 blocked hops => 10 blocked squats => 2 broad jumps
50-meter high-knee skip => 50-meter carioca

FOCUS:
Good morning – hip hinge w/neutral spine

GET READY:
2x
10 Spider-Man lunges
10 inchworms

WORKOUT:
4 rounds
10 good mornings, PVC-15# barbell
10 kettlebell swings
100-meter sprint
Rest 2:00

SKILL:
3x
1:00 – long plank
10 windmills

MOBILITY:
1:00 each side – hamstring smash
1:00 each side – banded hamstring stretch
1:00 – foam roll glutes