Friday, September 28, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
100-meter jog
50 jumping jacks
100-meter run
25 squats
100-meter sprint
50 jumping jacks
200-meter run

FOCUS:
Squat – spine and knee positions

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

CONDITIONING:
4 rounds
10 tempo box squats (tempo is 5 seconds down w/1-second holds at top and bottom)
10 ring rows
10 bar dips or bench dips

PLAY:
Dodgeball

MOBILITY:
1:00 couch stretch each side
1:00 pigeon stretch each side