Thursday, August 11, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
0:30-1:00 in bottom of the squat => 10 air squats
10-meter bear crawl square => 10 walking lunges
25 jumping jacks => 100-meter run

FOCUS:
Back squat – focus on hip mechanics  to initiate movement

GET READY:
2x
5 tempo squats (tempo is 4-second eccentric/down phase w/1-second holds at top and bottom)
10 Spiderman lunges

WORKOUT:
3-5 rounds
10 back squats, PVC-15# barbell
10 kettlebell swings, unloaded-12kg
100-meter run

SKILL:
5:00-10:00
Handstand holds and walks
Wall walk-ups

MOBILITY:
1:00 – Olympic wall stretch
1:00 each side – couch stretch

Images: Danell Marks Photography