Monday, June 25, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or alligator crawl => 2 cartwheels
10 windmills => 10-meter walking toe taps => 10-meter crab walk
5 pull-ups or ring rows => 5 push-ups => 5 blocked squats
100-meter run

FOCUS:
Plank – what does it look like?

GET READY:
2x
10 oblique crunches each side
10 Spider-Man lunges

STRENGTH:
5 rounds
5-meter bear crawl w/light object (eg, 2.5# plate) on back*
1:00 long plank
10 banded Palof presses w/3-second hold

*Don’t allow object to fall off back while bear crawling

SKILL:
3x
10 medicine ball rotational throws w/partner
10 kettlebell passes each leg

MOBILITY:
1:00 banded lat stretch each side