Thursday, October 27, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
20 jumping jacks => 200-meter run
15 squats => 200-meter run
10 burpees => 200-meter run

FOCUS:
Press – focus on neutral spine throughout movement

GET READY:
2x
10 powerball shots
10 overhead triceps extensions, each arm, unloaded-5# dumbbell

WORKOUT:
3-5 rounds
10 shoulder presses, 5#-15# dumbbells
10 x 10-meter side shuffle
10 incline push-ups
100-meter sprint

SKILL:
3x
1:00-2:00 plank
20 butterfly sit-ups

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – triceps smash and stretch