Tuesday, November 8, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 cartwheels => 10 one-legged hops => 4 one-legged broad jumps => 20 jumping jacks => 100-meter run

FOCUS:
Squat – focus on hip mechanics and knee position

GET READY:
3:00-5:00
Squat box drill – position kids with toes against plyo-boxes and have them perform a tempo squat (5-8-second descent) to train knee position

WORKOUT:
4-5 rounds
200-meter run
15 squats

SKILL:
3x
1:00-2:00 plank hold
30 flutter kicks

MOBILITY:
1:00 each side – calf smash and stretch
1:00 each side – pigeon stretch