Wednesday, October 11, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Forward roll => handstand attempt => forward roll
Speed ladder => 3 cartwheels => 3 broad jumps
15-second active shoulder hang => 4 monkey hangs
5 jumping squats => 30 seconds in the bottom of the squat
100-meter run

FOCUS:
Lunge – stable base and midline

GET READY:
2x
10 Cossacks
0:30 each side – Spider-Man stretch

WORKOUT:
50 jumping jacks
40 squats
30 walking lunges
20 push-ups
30 walking lunges
40 squats
50 jumping jacks

SKILL:
2x
1:00 – sit-ups
Max bar hang

MOBILITY:
1:00 each side – couch stretch
1:00 each side – banded hamstring stretch