Tuesday, June 28, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
20 jumping jacks => forward roll => 20 blocked hops
Wall walk-up => bear crawl => 100-meter jog
10 one-legged side-to-side hops, each leg => handstand hold/attempt

FOCUS:
Squat – focus on achieving “knees out” by screwing feet into the ground

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

WORKOUT:
3-5 rounds
10 tempo squats (5-second eccentric/down phase, 1-second hold at top and bottom)
10 burpees
10 mountain climbers

SKILL:
2x
1:00-2:00 plank
10 sit-ups
50-meter suitcase carry

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