Tuesday, October 18, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => cartwheel
100-meter run
10 one-legged hops each leg => 3 broad jumps
50-meter high-knee skip => 50-meter back pedal
10-meter bear crawl => 10-meter crab walk

FOCUS:
Plank – focus on maintain neutral spine

GET READY:
2x
10 bandy triceps press-downs
10 Spiderman lunges

WORKOUT:
3 rounds
1:00 – burpees
1:00 – mountain climbers
1:00 – push-ups
1:00 – plank
1:00 rest

SKILL:
2x
200-meter run
15 toes-to-bar or hanging leg lifts

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