Thursday, July 28, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
15-30 seconds in the bottom of the squat => 5 super-slow squats => 5 jumping squats
6 jumping lunges => 6 walking lunges
Forward roll => bear crawl => forward roll => alligator crawl
200-meter run

FOCUS:
Front squat – focus on basic squat mechanics

GET READY:
2x
1:00 – Spiderman stretch
1:00 – hand stretch

WORKOUT:
3-5 rounds
6 front squats, 5# dumbbells-15# barbell
8 front rack walking lunges
16 straight-leg sit-ups

SKILL:
3x
10 Bulgarian squats , each leg
20 blocked hops

MOBILITY:
1:00 each side – couch stretch
1:00 each side – quad smash