Wednesday, November 2, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10-meter bear crawl => 10-meter crab walk
Forward roll => army crawl => forward roll

3 cartwheels => 3 broad jumps
25-meter side shuffle => 180-degree turn => 25-meter side shuffle
50-meter high-knee skip

FOCUS:
Push-up – focus on external rotation of shoulders

GET READY:
2x
15-second plank => 2 wall walk-ups
10 powerball shots

WORKOUT:
3-5 rounds
4 decline push-ups => 5 push-ups => 6 incline push-ups
100-meter sprint => jog/walk back
4 decline push-ups => 5 push-ups => 6 incline push-ups
100-meter sprint => jog/walk back

SKILL:
3x
1:00-2:00 plank
10 teapots each side, unloaded

MOBILITY:
1:00 each side – triceps smash and stretch