Tuesday, March 29, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => bear crawl => crab walk => 10 grasshoppers => 15-30-second passive hang => 50-meter high-knee skip => 50-meter carioca

FOCUS:
Hang power clean – focus on hip mechanics during initial dip

GET READY:
2x
10 Cossacks
1:00 – walking Samson stretch

WORKOUT:
3-5 rounds
6 hang power cleans w/2-second pause in dip and 2-second pause in catch
8 toes-to-bar or hanging leg raises
24 double-unders or pogos

CHALLENGE:
3x
Max L-sit or progression
1:00 each side – T-plank

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