Friday, September 27, 2019

The Brand X Method™ Preteen Workout – Express/Excel

PREPARE
3x or 6:00
Handstand hold or attempt => handstand walk or bear crawl => 30-second plank
5 burpees => 5 push-ups => 5 strict burpees
4 x 25-meter shuttle run

Press – spinal neutrality and shoulder position

2x
10 banded shoulder presses
0:30 plank

PRACTICE
EMOM for 12:00
First: seated dumbbell shoulder presses
Second: supinated ring rows

PLAY
4x
5 two-hand chest throws for height and distance
2 rope climbs

Scap smash
Triceps smash/stretch
Banded lat stretch