Thursday, January 21, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => 10-meter handstand walk or bear crawl => 2 cartwheels => 5 blocked hops => speed ladder => 25-meter side shuffle right => 25-meter side shuffle left

FOCUS:
Push jerk – focus on safe receiving position (neutral spine, locked elbows, engaged shoulders, knees out, feet flat)

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

WORKOUT:
5 rounds
5 push jerks w/2-second hold in receiving position, PVC-15# barbell
200-meter run

SKILL/CHALLENGE:
3x
3 blocked broad jumps
5 blocked box jumps
10 blocked squats

MOBILITY:
1:00 each side – banded shoulder distraction
1:00 – T-spine smash