Thursday, May 26, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
20 jumping jacks => 20 grasshoppers
Handstand hold/attempt => forward roll => bear crawl
50-meter carioca => 50-meter back pedal
50-meter high knees => 50-meter high-knee skip

FOCUS:
Good morning – focus on hip mechanics

GET READY:
2x
10 kettlebell swings
10 Spiderman lunges

WORKOUT:
3-5 rounds
6 good mornings, PVC-15# barbell
1:00 long plank
Rest 1:00

SKILL:
2x
10 Bulgarian squats, each leg, unloaded
1:00 – bottom of the squat
15-30-second handstand hold against wall

MOBILITY:
1:00 each side – hamstring stretch with jump rope
1:00 – Olympic wall squat