Tuesday, January 12, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => 10-meter bear crawl => 10-meter crab walk => 2 cartwheels => agility ladder => 3 blocked broad jumps  => 50-meter high-knee skip => 50-meter pocket kickers

FOCUS:
Handstand push-up and wall walk-up – focus on neutral spine, active shoulders, and hollow

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

WORKOUT:
AMRAP in 6:00-8:00
3 strict handstand push-ups or wall walk-ups
3 broad jumps
18 mountain climbers

SKILL/CHALLENGE:
3x
10 blocked squats
10 hollow rocks

MOBILITY:
1:00 banded shoulder distraction, each side
1:00 banded bully, each side