Thursday, February 18, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 10 walking lunges => 50-meter high-knee skip

FOCUS:
Wall ball shot – focus on maintaining squat mechanics throughout movement
GET READY:
2x
1:00 bottom of the squat
1:00 each side – “write the alphabet with your foot” ankle stretch

WORKOUT:
5 rounds, rest 2:00 in between
200-meter sprint
10 wall ball shots

SKILL:
3x
1:00-2:00 plank

MOBILITY:
1:00 – calf smash/stretch
1:00 – couch stretch