Tuesday, August 8, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => speed ladder
25 jumping jacks => 20 mountain climbers => 10 blocked squats
6 monkey hangs => 3 strict pull-ups or attempts => 6 ring rows
100-meter run

FOCUS:
Squat – hip mechanics

GET READY:
2x
10 Cossacks
10 Spider-Man lunges

WORKOUT:
5 rounds
5 tempo* blocked squats (w/toes against plyo-box)
5 tempo push-ups
20 double-unders or pogos
* tempo is 4-second eccentric/down phase w/1-second pauses at top and bottom

SKILL:
3x
10 hollow rocks or 20-second hollow hold
1:00 – long plank
10 toes-to-bar or hanging leg lifts

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