Wednesday, June 22, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
10 walking lunges => 4 bounding jumps => 100-meter run
50-meter side shuffle right => 50-meter side shuffle left

FOCUS:
Wall ball shot – focus on catching and controlling the ball before beginning next rep

GET READY:
2x
5 jumping squats
5 blocked squats
5 push-ups

WORKOUT:
3-5 rounds
4 x 6-meter lateral shuttle sprint
8 wall ball shots
12 medicine ball box step-ups
Rest 1:00

SKILL:
2x
10 Bulgarian split squats, each leg, unloaded
100-meter farmer’s carry

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