Tuesday, May 2, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
15 jumping jacks => forward roll => handstand walk
Bear crawl => alligator crawl => army crawl
Duck walk => crab walk => roving plank

FOCUS:
Push jerk – receiving mechanics

GET READY:
2x
10 powerball shots
10 bandy shoulder presses

WORKOUT:
5 rounds
10 dumbbell push jerks
50-meter farmer’s carry
5 broad jumps

SKILL:
3x
10-meter wheelbarrow walk
10 toes-to-bar
10 hollow rocks

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – triceps stretch
1:00 each side – pigeon stretch