Thursday, January 14, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 super-slow squats => 5 blocked squats => 5 jumping squats
Forward roll => 10-meter alligator crawl => forward roll
Agility ladder => basic dot drill x 10

FOCUS:
Lunge – focus on midline stability

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

WORKOUT:
3 x 4:00 AMRAPs, rest 2:00 in between
10 walking lunges, unloaded-10# dumbbells
5 one-armed presses, each arm unloaded-10# dumbbells
10 x 5-meter lateral shuffle (make 180-degree turn at each side)

SKILL/CHALLENGE:
3x
10 toes-to-bar or hanging leg raises
10 blocked hops

MOBILITY:
1:00 – pigeon stretch, each side
1:00 – banded shoulder distraction, each side