Tuesday, January 8, 2019

The Brand X Method™ Preteen Workout

PREPARE
WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 cartwheels
10 blocked hops => 2 broad jumps => speed ladder
100-meter run
20 jumping jacks

FOCUS:
Press – organizing and maintaining spine position

GET READY:
2x
10 ring rows
10 PVC pass-throughs

PRACTICE
CONDITIONING:
4 rounds
250-meter row
10 dumbbell shoulder presses

PLAY
SKILL:
3x w/partner
10 medicine ball chest passes
10 rotational medicine ball passes

MOBILITY:
1:00 foam roll shoulders
1:00 lacrosse ball in scaps