Tuesday, February 7, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
20 jumping jacks => 10 toy soldiers => 10 walking lunges
Forward roll => bear crawl => handstand hold/attempt
10 one-legged side-to-side hops, each leg => 10 blocked hops
3 broad jumps => 100-meter run

FOCUS:
Squat – knee position

GET READY:
2x
10 Cossacks
10 Spiderman lunges

WORKOUT:
5 rounds
100-meter high-knee skip
10 tempo squats (tempo is a 4-second eccentric/down phase w/1-second holds at top and bottom)

SKILL:
3x
10 strict toes-to-bar or hanging leg lifts
30-second side plank, left => 30-second side plank, right

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