Wednesday, January 4, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
15 jumping jacks => 5 jumping squats => 5 blocked hops
3 cartwheels => 3 broad jumps
Bear crawl => crab walk => alligator crawl
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Hang power clean – focus on extension in second pull

GET READY:
2x

2 x 10-second passive hang => 10-second active hang
10 Cossacks
10 mountain climbers

WORKOUT:
3-5 rounds
5 underhand/over-the-head medicine ball throws for max distance
10 hang power cleans, 5#-15# dumbbells

SKILL:
5:00-10:00
Handstand practice

MOBILITY:
1:00 each side – pigeon stretch
1:00 each side – couch stretch