Tuesday, August 30, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 push-ups => 5-meter plank walk
Forward roll => 5-meter bear crawl
Wall walk-up and hold
200-meter run

FOCUS:
Press – focus on neutral spine throughout movement

GET READY:
2x
10 powerball shots
10 bandy triceps push-downs

WORKOUT:
3-5 rounds
10-20 incline push-ups
20 jumping jacks
10 presses, 5#-20# dumbbells
10 toes-to-bar or strict hanging leg lifts

SKILL:
5:00-10:00
Headstand and handstand practice

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