Thursday, October 17, 2019

The Brand X Method Preteen Workout – Express/Excel

PREPARE
3x or 6:00
3 handstand holds/attempts => handstand walk or bear crawl => 2 forward rolls
10 single-leg hops each leg => 2 single-leg broad jumps each leg => speed ladder
10 step-back lunges => 50-meter high-knee skip => 50-meter carioca

Jumping – knees over ankles

2x
5 tempo squats
10 Cossacks

PRACTICE
5 rounds
10 two-point box jumps*
10 burpees
100-meter run
* Kids hold in good jump position (w/knees over ankles and feet) for 2-count and hold in good landing position (w/knees over ankles and feet) on top of box for 2-count

PLAY
3x
10 skaters or progressions
3 single-leg precision jumps each leg
30 flutter kicks

Calf smash/stretch
Pigeon pose