Thursday, May 19, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
25 jumping jacks
10 Spiderman lunges => 2 forward rolls
Handstand hold/attempt => 10-meter bear crawl
200-meter run

FOCUS:
Squat – focus on setting hips back in proper position

GET READY:
2x
1:00 – bottom of the squat
10 blocked squats

WORKOUT:
3-5 rounds
8 ring rows
10 tempo squats (4-second eccentric/down phase, 2-second hold at bottom)
12 mountain climbers

SKILL:
3x
5 Bulgarian squats per leg
100-meter farmer’s carry

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