Tuesday, August 2, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
3 monkey hangs => 3 cartwheels
3 strict pull-ups or best effort => 2 forward rolls
3 broad jumps => 10 lunges
100-meter run

FOCUS:
Chin-up – focus on lat engagement to begin movement

GET READY:
2x
10 bandy lat pull-downs
10 ring rows

WORKOUT:
Partition as necessary
50 chin-ups or supinated ring rows
50 kettlebell swings
50 toes-to-bar or hanging leg raises

SKILL:
3x
25 one-legged hops, each leg, barefoot
10 blocked squats

MOBILITY:
1:00 each side – lat smash
1:00 each side – overhead shoulder distraction