Thursday, November 3, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => alligator crawl => forward roll
Speed ladder => 15-second passive hang => 15-second active hang
10 jumping jacks => 10 one-legged side-to-side hops, each leg
100-meter run

FOCUS:
Deadlift – focus on neutral spine during setup

GET READY:
2x
5 one-legged deadlift, each side
10 kettlebell swings

WORKOUT:
3-5 rounds
5 one-arm deadlifts, each arm, unloaded-15# dumbbell
50-meter suitcase carry, each arm, 5#-15# dumbbell
10 toes-to-bar or hanging leg lifts

SKILL:
3x
30-second overhead dumbbell hold
30-second T-plank hold, each side

MOBILITY:
1:00 – abdominal stretch
1:00 each side – overhead shoulder distraction, focus on lats