Tuesday, March 14, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Forward roll => bear crawl => handstand hold/attempt => forward roll
20 jumping jacks
10 burpees
50-meter high-knee skip => 50-meter back pedal
50-meter carioca => 50-meter pocket kickers

FOCUS:
Pull-up – gymnastics hollow

GET READY:
2x
10 bandy lat pull-downs
10-second passive hang => 10-second active hang

WORKOUT:
AMGMAP in 10:00
10 push-ups
5 strict pull-ups or ring rows
10 push presses, 5#-15# dumbbells

SKILL:
3x
10 hollow rocks or 30-second hollow hold
30-second overhead dumbbell hold

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – banded pec stretch