Thursday, May 4, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => handstand walk or alligator crawl => crab walk
Speed ladder => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 2 broad jumps
200-meter run

FOCUS:
Squat – general review of mechanics

GET READY:
2x
10 Cossacks
10 walking lunges

WORKOUT:
3 rounds
20 tempo squats (tempo is 4-second eccentric/down phase w/1-second holds at top and bottom)
10 toes-to-bar
10 supermen w/3-second hold

SKILL:
3x
10 bandy pull-aparts
1:00 suitcase hold, each side

MOBILITY:
1:00 each side – couch stretch