Thursday, October 5, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
25 jumping jacks => 2 handstand holds/attempts => handstand walk or bear crawl
5 burpees => 5 push-ups => forward roll => speed ladder
5 ring rows => 10 blocked hops => 5 blocked squats
50-meter alternating side shuffle => 50-meter high-knee skip

FOCUS:
Squat – hip mechanics to initiate movement

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

WORKOUT:
4 rounds
10 tempo box squats*
20 mountain climbers
4 x 25-meter shuttle sprint
* Squat w/toes against plyo-box. Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

SKILL:
3x
6 rotational medicine ball throws each side
12 teapots each side, unloaded

MOBILITY:
1:00 – bottom of the squat
1:00 each side – couch stretch