Wednesday, September 20, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
200-meter row => 200-meter run
10 blocked squats => 10 push-ups
200-meter row => 200-meter run
10 ring rows => 20 PVC pass-throughs

FOCUS:
Back squat – start position and starting hip mechanics

GET READY:
2x
1:00 – bottom of the squat
10 Cossacks
10 jumping squats

WORKOUT:
5 rounds
10 PVC good mornings
10 back squats to box, PVC-15# barbell
200-meter sprint

SKILL:
3x
1:00 – plank
10 leg lifts on the floor over an AbMat or similar low object
10 toes-to-bar or hanging leg lifts

MOBILITY:
1:00 each side – couch stretch
1:00 each side – Spider-Man stretch