Tuesday, June 5, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
25 jumping jacks
10-meter walking toe taps => 3 handstand holds/attempts
3 one-legged broad jumps, right leg => 3 one-legged broad jumps, left leg
5 jumping squats => 30 seconds in the bottom of the squat => 5 jumping squats
4-6 monkey hang taps => 15-second passive hang => 15-second active hang
100-meter high-knee skip => 100-meter pocket kickers

FOCUS:
Sled pulling – position and lat recruitment

GET READY:
2x
10 ring rows
10 walking lunges

PLAY:
15:00-20:00
Build an obstacle/skill course with as much of the following challenges as possible:

Balance beams and/or other balance tests
Box jump snake
Cargo net climb
Climbing wall
Cone-based agility segments
Hurdles
Kicks and throws for accuracy (use dodgeballs, footballs, soccer balls, etc.)
Monkey bars
Peg board
Precision jumps
Rig traverse
Rope climbs
Sled pulls and pushes
Speed ladder
Vertical jumps to targets

MOBILITY:
1:00 each side couch stretch
1:00 each side banded lat stretch