Monday, October 1, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
3 handstand holds or attempts => handstand walk or bear crawl
Forward roll => 3 broad jumps => 10 one-legged hops each leg
3 cartwheels => 10 blocked squats => 10 burpees

FOCUS:
Jumping – hip mechanics and knee position

GET READY:
2x
100-meter high-knee skip
30-second Samson stretch each side

CONDITIONING:
5 rounds
5 max effort underhand-overhead medicine ball throws
10 toes-to-bar or hanging leg lifts

SKILL:
3x
1:00 plank w/opposite reach or standard plank
0:30 hollow hold

MOBILITY:
2:00 couch stretch each side