Thursday, April 7, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x
20 jumping jacks
3 broad jumps
200-meter run

FOCUS:
Air squat – focus on external rotation of femurs to establish “knees out”

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

WORKOUT:
3-4 rounds, rest 1:00 in between
10 tempo/pause squats (4-second eccentric/down phase, 2-second hold at bottom)
10 push-ups
10 tuck jumps

SKILL:
2x
10 Bulgarian squats, each leg
15 hollow rocks

MOBILITY:
1:00 each side – Spiderman stretch
1:00 – straddle stretch