Tuesday, April 2, 2019

The Brand X Method™ Preteen Workout

PREPARE
WARM-UP:
3x
Handstand hold/attempt => bear crawl => alligator crawl
10 blocked hops => 3 broad jumps
20 jumping jacks => 10 mountain climbers => 2 cartwheels
100-meter run

FOCUS:
Hang power clean – hip extension

GET READY:
2x
10 Spider-Man lunges
10 box jumps

PRACTICE
CONDITIONING:
5 rounds
100-meter run
5 dumbbell hang power cleans
5 burpees
Rest 2:00

PLAY
SKILL:
3x
5 max effort underhand medicine ball tosses
5 strict hanging leg lifts

MOBILITY:
1:00 pigeon pose
1:00 child’s pose