Tuesday, April 12, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => cartwheel => broad jump => cartwheel => broad jump => 50-meter high-knee skip => 50-meter carioca

FOCUS:
Bulgarian squat – focus on knee position and stability of post leg throughout movement

GET READY:
2x
10 Cossacks
10 bandy lat pull-downs

WORKOUT:
AMGMAP in 7:00-8:00
10 Bulgarian squats, each leg, unloaded
8 toes-to-bar or hanging leg raises
6 perfect push-ups

SKILL/CHALLENGE:
3x
1:00 long plank
10 teapots

MOBILITY:
1:00 – upward dog
1:00 each side – couch stretch