Wednesday, August 30, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => bear crawl => speed ladder
Forward roll => speed ladder => 3 broad jumps
10 one-legged hops each leg => 15-second passive hang => 15-second active hang
2 cartwheels => 20 mountain climbers

FOCUS:
Jumping and landing mechanics

GET READY:
2x
100-meter high-knee skip
10 skaters

WORKOUT:
5 rounds
250-meter row
10 box jumps
10 blocked squats (focus on mechanics rather than range of motion)

SKILL:
3x
10 Bulgarian squats
100-meter dumbbell suitcase carry

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