Tuesday, December 19, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => alligator crawl => 2 forward rolls
4 monkey hangs => 2 strict pull-ups => 10-second active hang
10 burpees => 5 push-ups
50-meter run => 50-meter high-knee skip

FOCUS:
Squat – feet, knees, back, and head in bottom position

GET READY:
2x
10 Cossacks
10 walking lunges

WORKOUT:
5 rounds
100-meter sprint
10 tempo* squats
10 toes-to-bar or leg lifts

* tempo is 5-second eccentric/down phase w/1-second holds at top and bottom

SKILL:
3x
2:00 – double-under practice
25 sit-ups

MOBILITY:
1:00 each side – pigeon
1:00 each side – calf stretch