Thursday, September 1, 2016

A Brand X Method™ Preteen Workout

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

FOCUS:
Pull-up – focus on the hollow and lat engagement to begin the movement

GET READY:
2x
10 bandy lat pull-downs
10 bandy pull-aparts

WORKOUT:
3-5 rounds, not for time
10 strict pull-ups or ring rows
2 rope climbs
10 kettlebell swings

SKILL:
3x
10 dumbbell rows
10 supinated ring rows

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – forearm smash