Tuesday, August 9, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => crab walk => alligator crawl => forward roll => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 100-meter run

FOCUS:
Kettlebell swing – focus on hip hinge

GET READY:
2x
10 PVC good mornings
10 Spiderman lunges, each leg

WORKOUT:
3-5 rounds
200-meter run
12 kettlebell swings, unloaded-12kg
8 toes-to-bar or hanging leg raises

SKILL:
3x
1:00-2:00 plank on elbows
Accumulate 15-30 seconds in L-sit

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