Wednesday, August 24, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
100-meter jog => 3 vertical jumps
10 walking lunges => 5 blocked hops => 5 blocked squats
3 cartwheels => 100-meter run

FOCUS:
Kettlebell swing – focus on hip mechanics

GET READY:
2x
10 PVC good mornings
30-second bar hang

WORKOUT:
3-5 rounds
10-15 kettlebell swings
5-10 chin-ups or supinated ring rows
200-250-meter row

SKILL:
3x
5 broad jumps
10 tempo squats (tempo is a 4-second eccentric/down phase w/1-second holds at top and bottom)

MOBILITY:
1:00 – bottom of the squat
1:00 each side – biceps smash