Tuesday, February 23, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => 15 jumping jacks => cartwheel => 3 broad jumps => 50-meter side shuffle => 50-meter high-knee skip

FOCUS:
Snatch – focus on safe overhead position, neutral spine, active and externally rotated shoulders

GET READY:
2x
10 PVC dislocates
10 Cossacks
10 inchworms

WORKOUT:
3-4 rounds
10 hang power snatches, PVC-15# barbell
10 burpees
10 box jumps, 12”-24”

SKILL:
3x
1:00-2:00 plank
15-25 sit-ups

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – Spiderman stretch