Monday, May 20, 2019

The Brand X Method™ Preteen Workout – Express/Excel

PREPARE
3x or 5:00
Handstand hold/attempt => forward roll => 5 blocked hops
50-meter carioca => 50-meter back pedal
Speed ladder => 3 broad jumps => 3 strict pull-ups/attempts
100-meter run

Press – shoulder position

2x
10 PVC pass-throughs
10 banded presses

PRACTICE
5 rounds
6 one-arm dumbbell shoulder presses, right => 6 one-arm dumbbell shoulder presses, left
6 ring rows => 6 supinated ring rows
4 x 10-meter side shuffle

PLAY
Hillbilly basketball

1:00 scap smash
1:00 banded lat stretch