Wednesday, July 12, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
2x
25 jumping jacks
100-meter high-knee skip
20 mountain climbers
100-meter carioca
15 blocked squats
50-meter side shuffle left => 50-meter side shuffle right
10 burpees
100-meter back pedal

FOCUS:
Broad jump – opening the hips

GET READY:
2x
10 Spider-Man lunges
10 blocked hops

WORKOUT:
4 rounds
6 broad jumps
12 skaters
6 underhand medicine ball throws for max height

SKILL:
3x
10 toes-to-bar or strict hanging leg lifts
1:00 – overhead dumbbell hold

MOBILITY:
1:00 each side – couch stretch
1:00 each side – foam roll IT band