Wednesday, August 17, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 super-slow squats => 5 jumping squats => 10 walking lunges
3 cartwheels => 10 one-legged side-to-side hops, each leg
3 broad jumps => 100-meter run

FOCUS:
Goblet squat – focus on maintaining back position throughout movement

GET READY:
2x
10 Cossacks
1:00 bottom of the squat

WORKOUT:
3-5 rounds
10 burpees
10-15 goblet squats, unloaded-25#
200-meter sandbag run

SKILL:
3x
1:00 plank
10 straight-legged sit-ups
10 toes-to-bar or hanging leg raises

MOBILITY:
1:00 each side – Spiderman stretch
1:00 – couch stretch