Thursday, January 7, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
6 medicine ball chest passes w/partner
3 handstand attempts/holds
10 PVC pass-throughs
5 jumping lunges => 5 vertical jumps
Forward roll

FOCUS:
Press – review bracing; relate to elements of gymnastics hollow

GET READY:
2x
10 Cossacks
10 perfect plank mountain climbers

WORKOUT:
3-5 rounds
10 presses, unloaded-15# dumbbells
10 walking lunges, unloaded-15# dumbbells
4 x 15-meter shuttle sprint

SKILL/CHALLENGE:
2x
50-meter waiter’s carry

0:30-1:00 handstand hold

MOBILITY:
1:00 each side – banded shoulder distraction
1:00 each side – couch stretch