Thursday, April 14, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x
10 mountain climbers
10 push-ups
10 hollow rocks
10-second active hang
10 handstand hold on wall or wall walk-up to hold

FOCUS:
Shoulder press – focus on bracing and neutral spine throughout movement

GET READY:
2x
10 inchworm push-ups
10 powerball shots

WORKOUT:
3-5 rounds
10 shoulder presses, 5#-15# dumbbells
100-meter farmer’s carry

SKILL/CHALLENGE:
3x
1:00-2:00 long plank
1:00 overhead dumbbell hold

MOBILITY:
1:00 each side – banded shoulder distraction
0:30 each side – forearm smash
1:00 each side – forearm stretch