Thursday, March 3, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
15 jumping jacks => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 5-meter alligator crawl => 5-meter bear crawl => 5-meter crab walk

FOCUS:
Squat – focus on knees out (external rotation of the femurs)

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

WORKOUT:
4-5 rounds
10 air squats => 100-meter run
10 burpees => 100-meter run

SKILL:
3x
5 tempo blocked squats (4-second eccentric/down phase)
5 blocked box jumps, 12”-16”

MOBILITY:
1:00 each side – couch stretch
1:00 each side – Spiderman stretch
1:00 each side – pigeon stretch