Tuesday, March 15, 2016

A Brand X Method™ Preteen Workout

WARM-UP:

3x or 6:00
12 mountain climbers
12 Spiderman lunges
24 jumping jacks
1:00 in bottom of the squat

FOCUS:
Power clean – focus on extension and explosive hip opening during second pull

GET READY:
2x
5 broad jumps
10 arm circles, forward and backward
10 arm swings, front to back

WORKOUT:
3-5 rounds
7 power cleans, 5# dumbbells-15# barbell
7 push presses, 5# dumbbells-15# barbell
14 knees-to-elbows or hanging leg raises
100-meter run

SKILL:
3x
1:00 – plank on elbows
1:00 – handstand hold against wall

MOBILITY:
1:00 each side – couch stretch
1:00 each side – banded hip distraction