Thursday, March 10, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => cartwheel => 3 broad jumps => 10 walking lunges => 50-meter high-knee skip => 50-meter high knees

FOCUS:
Rowing – focus on pulling mechanics (core to extremity)

GET READY:
2x
10 bandy lat pull-downs
10 Cossacks

WORKOUT:
500-meter row
-then-
3 rounds
10 wall ball shots, 6#-14#
10 box jumps, 12”-24”
-then-
500-meter row

SKILL:
3x
10 tempo blocked squats (4-second eccentric/down phase)
30-second side plank, each side

MOBILITY:
1:00 – bottom of the squat
1:00  each side – couch stretch
1:00 each side – pigeon stretch