Wednesday, July 13, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
20 jumping jacks
10 jumping squats
10-meter walking plank => forward roll
10 Spiderman lunges
100-meter run

FOCUS:
Hang power clean – focus on hip mechanics on dip and catch

GET READY:
2x
3 broad jumps
30 seconds in the bottom of the squat

WORKOUT:
3-5 rounds
10 hang power cleans, 5# dumbbells-15# barbell
10 toes-to-bar or hanging leg raises

SKILL:
3x
1:00-2:00 plank on elbows
10 hip bridges

MOBILITY:
1:00 each side – couch stretch
1:00 each side – banded hip distraction