Wednesday, February 22, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Speed ladder => 10 one-legged side-to-side hops, each leg => 2 one-legged broad jumps
2 blocked broad jumps => 5 blocked squats => 10 blocked hops
100-meter run

FOCUS:
Deadlift – focus on safe, neutral spine in setup

GET READY:
2x
10 kettlebell swings
10 PVC good mornings

WORKOUT:
AMGMAP in 10:00
10 kettlebell deadlifts
200-meter run

SKILL:
3x
5 single-leg deadlifts each arm
10 dumbbell rows each arm

MOBILITY:
1:00 each side – lat smash
1:00 each side – hamstring stretch w/rope