Friday, October 26, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
2 handstand holds/attempts => bear crawl => 2handstand holds/attempts
2 one-legged broad jumps each leg => broad jump
10 arm circles, forward/backward
5 push-ups => 5 pull-ups or attempts
100-meter run

FOCUS:
Press – organizing a neutral spine

GET READY:
2x
10 PVC pass-throughs
10-second active hang

STRENGTH:
5 rounds
5 one-arm dumbbell shoulder presses each arm
4 x 10-meter shuttle sprint
5 explosive or regular push-ups

SKILL:
3x
10 bar dips
10 bar leg lifts

MOBILITY:
1:00 triceps smash each side
1:00 triceps stretch each side