Monday, June 10, 2019

The Brand X Method™ Preteen Workout – Express/Excel

PREPARE
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl
Forward roll => crab walk => alligator walk
10 blocked hops => 3 broad jumps
100-meter run

Hinge – neutral spine

2x
10 PVC good mornings
10 PVC Romanian deadlifts

PRACTICE
4 rounds
6 kettlebell deadlifts
12 kettlebell swings
6 hanging leg lifts

PLAY
3x
3 max effort medicine ball overhead throws
3 rotational medicine ball throws to partner each side

Foam roll hamstrings
Banded hamstring stretch