Thursday, November 24, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
250-meter row => 200-meter run
1:00 jump rope
10 super-slow squats w/2-second pause at bottom
250-meter row => 200-meter run

FOCUS:
Squat  – hip external rotation, screwing feet into the ground

GET READY:
2x
30 seconds – bottom of the squat
10 jumping lunges

WORKOUT:
8-round Tabata
Squats
-immediately into-
8-round Tabata
Butterfly sit-ups

SKILL:
3x
1:00 overhead hold
10 Bulgarian squats, each leg

MOBILITY:
1:00 each side – couch stretch
1:00 – child’s pose