Tuesday, December 6, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => crab walk
Cartwheel => 10 one-legged hops, right leg => cartwheel => 10 one-legged hops, left leg
Speed ladder => 20 jumping jacks => 3 broad jumps
100-meter run

FOCUS:
Squat – focus on setting correct hip angle at start of movement

GET READY:
2x
Squat – box drill: stand with toes against plyo-box and perform 5 super-slow squats
30 seconds – bottom of the squat

WORKOUT:
3 rounds
400-meter run
25 squats

SKILL:
3x
Max L-sit or tuck sit hold
10 hollow rocks
20 butterfly sit-ups

MOBILITY:
1:00 each side – pigeon stretch
1:00 – child’s pose