Thursday, June 2, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 super-slow squats => 5 jumping squats => 5 blocked squats
10 mountain climbers => 10 walking lunges
10 blocked hops => 5 burpees
100-meter jog

FOCUS:
Front squat – focus on creating and maintaining foot arches

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

WORKOUT:
EMOM for 16:00
Alternating minutes
3-5 front squats, 5# dumbbells-15# barbell
Burpees

SKILL:
2x
1:00-2:00 plank
10-20 box step-ups, unloaded-10# dumbbells

MOBILITY:
1:00 each side – pigeon stretch
1:00 each side – Spiderman stretch
1:00 – Olympic wall squat