Thursday, May 5, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
15 jumping jacks => handstand walk or bear crawl => forward roll => speed ladder => one-legged broad jump, each leg => 100-meter run

FOCUS:
Lunge – focus on not crashing trailing knee to ground

GET READY:
2x
30 seconds each side – Spiderman stretch
10 bandy lat pull-downs

WORKOUT:
3-4 rounds
12 walking lunges
6 strict pull-ups or ring rows

SKILL:
3x
10 dumbbell rows, 5 per side
50-meter waiter’s carry => 50-meter suitcase carry

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