Monday, May 28, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => alligator crawl
Crab walk => duck walk => army crawl => bear crawl
4 monkey hangs => 8 burpees => 12 mountain climbers
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Jumping and landing – review of mechanics

GET READY:
2x
20 single-leg barefoot hops each leg
10 Cossacks

CONDITIONING:
AMGMAP in 9:00
3 max effort broad jumps
18 walking lunges
6 burpees

SKILL:
3x
10 skaters or skater progressions
20 leg lifts over object
10 knees-to-elbows or best effort

MOBILITY:
1:00 calf smash each side
1:00 pigeon stretch each side