Friday, August 30, 2019

The Brand X Method™ Preteen Workout – Express/Excel

PREPARE
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => alligator crawl
Crab walk => speed ladder => 10 single-leg side-to-side hops each leg
Forward roll => 2 cartwheels => 50-meter high-knee skip
25-meter side shuffle left => 25-meter side shuffle right

Jumping – foot, ankle, knee alignment

2x
10 walking lunges
0:15 Samson stretch each side

PRACTICE
4 rounds
10 double-unders or pogos
10 box jump-overs
4 x 25-meter shuttle sprint
Rest for the amount of time of each round takes

PLAY
Precision jumps
Raise height of landing zone (ie, box, balance beam, etc.) when appropriate

Calf smash/stretch
V-sit