Thursday, March 21, 2019

The Brand X Method™ Preteen Workout

PREPARE
WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or alligator crawl => bear crawl
4 T-planks => 12 mountain climbers => 100-meter run
10 single-leg side-to-side hops each leg => 10-second bar hang

FOCUS:
Squat – Foot, ankle, knee position

GET READY:
2x
Spider-Man lunges
1:00 bottom of the squat

PRACTICE
CONDITIONING:
4 rounds
4 x 25-meter shuttle sprint
5 tempo squats (tempo is 5-second eccentric/down phase w/one-second hold at top and bottom)
10 burpees
Rest 2:00

PLAY
GAME:
Dodgeball

MOBILITY:
1:00 calf smash/stretch
1:00 couch stretch each side