Tuesday, July 18, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x
1:00 – jumping jacks
10-meter bear crawl forward => 10-meter bear crawl backward
1:00 – blocked squats

FOCUS:
Squat – hip mechanics

GET READY:
2x
10 Cossacks
10 unloaded good mornings

WORKOUT:
4 rounds
10 tempo squats (tempo is 4-second eccentric/down phase w/1-second holds at top and bottom)
200-meter sprint
Rest 2:00

SKILL:
50 butterfly sit-ups

MOBILITY:
1:00 – calf smash
1:00 each side – couch stretch