Wednesday, November 16, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x or 6:00
200-meter run => 30 seconds in the bottom of the squat
200-meter run => 10 Spiderman lunges
200-meter run => 10 Samson stretches

FOCUS:
Squat – focus on hip mechanics to initiate movement

GET READY:
2x
10 Cossacks
10 jumping lunges

WORKOUT:
3-5 rounds
4 x 50-meter shuttle run
20 squats

SKILL:
3x
10 strict toes-to-bar or hanging leg lifts
10-meter back pedal => 10-meter lateral shuffle => 80-meter sprint

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