Tuesday, September 19, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
2x
10-meter bear crawl square => forward roll => 2 cartwheels
Handstand hold/attempt => speed ladder => 10 basic dot drills
30-seconds in the bottom of the squat => 5 jumping squats
5 push-ups => 5 burpees
10-second passive hang => 10-second active hang => 3 strict pull-ups or attempts
200-meter run

FOCUS:
Jumping and landing mechanics

GET READY:
2x
10 blocked hops
10 Spider-Man lunges
10 Cossacks

WORKOUT:
5 rounds
200-meter row sprint
10 box jumps
10-20-30-meter shuttle sprint
Rest 2:00

SKILL:
3x
10 tempo* toes-to-box blocked squats
30-second side plank, left => 30-second side-plank, right

* tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

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