Thursday, September 8, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl
Forward roll => 10 blocked hops
10 walking lunges => 10 mountain climbers
50-meter high-knee skip => 50-meter high knees

FOCUS:
Jumping and landing mechanics – focus on knees

GET READY:
2x
5 Bulgarian squats each leg
10 box step-ups

WORKOUT:
AMGMAP in 6:00-8:00
3 broad jumps
4 x 10-meter side shuffle
6 box jumps
4 x 10-meter side shuffle

SKILL:
3x
10 straight-legged sit-ups
2 x 10-second active hang (feet just in front of body)
1:00 long plank

MOBILITY:
1:00 each side – Spiderman stretch
1:00 – abdominal stretches