Thursday, September 20, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10 arm circles, forward/backward => 10 PVC pass-throughs
5 push-ups => 10 mountain climbers
10 ring rows
Speed ladder => 10 walking lunges
100-meter run

FOCUS:
Push press – hip mechanics

GET READY:
2x
3 vertical jumps => 3 broad jumps
10 banded triceps press-downs

CONDITIONING:
4 rounds
10 toes-to-bar or hanging leg lifts
5 one-arm dumbbell push presses, each arm
10 one-arm dumbbell box step-ups, each arm

SKILL:
3x
1:00 long plank
20 side-to-side leg lifts

MOBILITY:
1:00 banded lat stretch each side
1:00 triceps stretch each side