Wednesday, July 5, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Speed ladder => 5 blocked hops => 2 cartwheels => 2 broad jumps
200-meter run

FOCUS:
Plank – discuss perfect position

GET READY:
2x
10 inchworms
Max hollow hold

WORKOUT:
800-meter run
4 rounds
1:00 – burpees
1:00 – plank
800-meter run

STRENGTH:
2x
10 tempo push-ups (temp is 4-second eccentric/down phase w/1-second holds at top and bottom)
Max strict hanging leg lifts

MOBILITY:
1:00 – abdominal stretch
1:00 each side – triceps stretch