Wednesday, September 6, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => bear crawl => forward roll
25 jumping jacks => 30 seconds in the bottom of the squat => 10 walking lunges
12 burpees => 6 monkey hangs => 12 mountain climbers
100-meter run

FOCUS:
Rotational movement – loading the hips w/medicine ball

GET READY:
2x
0:30 each side – Hollywood stretch
10 windmills

WORKOUT:
4 rounds w/a partner
10 figure-8 rotational medicine ball shot put (https://www.youtube.com/watch?v=YRIwLk1e5ag)
400-meter medicine ball run (partners run together and share ball-carrying duties)

SKILL:
3x
10 unweighted teapots
20 Russian twists

MOBILITY:
1:00 each side – foam roll obliques