Tuesday, September 20, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => bear crawl
Crab walk => 10 vertical jumps => 3 broad jumps
Speed ladder => 50-meter side shuffle left => 50-meter side shuffle right

FOCUS:
Hang power clean – focus on hip extension

GET READY:
2x
10 bandy lat pull-downs
10 kettlebell swings

WORKOUT:
3-5 rounds
5 hang power cleans, 5#-15# dumbbells
10 push-ups

SKILL:
3x
1:00 plank
5 underhanded medicine ball tosses for height or distance

MOBILITY:
1:00 each side – banded shoulder distraction
1:00 – upward dog