Thursday, March 24, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 super-slow squats
10 walking lunges
15 mountain climbers
20 jumping jacks

FOCUS:
Front squat – focus on proper rack with external rotation of shoulders and neutral spine

GET READY:
2x
10 Cossacks
10 inchworms
0:30-1:00 – bottom of the squat

WORKOUT:
3-5 rounds
5 tempo/pause front squats, 5# dumbbells-15# barbell (5-second eccentric/down phase, 2-second hold at bottom)
10 burpees

SKILL/CHALLENGE:
3x
Max hollow hold
10 toes-to-bar or hanging leg raises

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