Thursday, December 22, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Bear crawl => handstand hold/attempt => handstand walk or bear crawl
Forward roll => alligator crawl => cartwheel
10 blocked hops => 10 one-legged hops => 3 broad jumps
Speed ladder => 50-meter carioca => 50-meter high-knee skip

FOCUS:
Kettlebell swing – hip hinge

GET READY:
2x
10 PVC good mornings
5 super-slow squats

WORKOUT:
5 rounds
30 seconds – kettlebell swings, unloaded-12kg
30 seconds – burpees
rest 1:00

SKILL:
3x
30 seconds – overhead dumbbell hold
30 seconds – hollow hold

MOBILITY:
1:00 each side – couch stretch
1:00 each side – pigeon stretch