Tuesday, December 20, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
20 jumping jacks => 10 one-legged hops, each leg => 3 broad jumps
10 blocked squats => speed ladder => 100-meter run

FOCUS:
Goblet squat – focus on neutral spine and preventing the chest from falling

GET READY:
2x
10 Cossacks
5 jumping squats

WORKOUT:
AMGMAP in 12:00
12 goblet squats, 5#-15# dumbbell or kettlebell
200-meter run

SKILL:
3x
15-30-second hollow hold
15-30-second handstand hold or 2 wall walk-ups
10 butterfly sit-ups

MOBILITY:
1:00 each side – pigeon stretch
1:00 each side – couch stretch