Thursday, February 9, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or alligator crawl => 2 forward rolls
5 blocked squats => 5 jumping squats
10 blocked hops => 10 one-legged hops, each leg
5 burpees => 5 mountain climbers => 5 push-ups
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Lunge – focus on a wide base and midline stability

GET READY:
2x
10 Cossacks
30 seconds in the bottom of the squat

WORKOUT:
3 rounds
5 stationary reverse lunges, each leg
10 hollow rocks
10 walking lunges each leg
100-meter run

SKILL:
3x
100-meter suitcase carry
1:00 one-arm overhead dumbbell hold

MOBILITY:
1:00 each side – roped hamstring stretch
1:00 each side – Spiderman stretch