Tuesday, April 18, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Bear crawl => forward roll => alligator crawl => 2 cartwheels
Handstand hold/attempt => 5 burpee => 5 push-ups
10-second passive hang => 10-second active hang
100-meter run

FOCUS:
Push press – dip mechanics

GET READY:
2x
10 power ball shots
10 bandy shoulder presses

WORKOUT:
AMGMAP in 10:00
250-meter row
10 toes-to-bar or hanging leg lifts
10 dumbbell push presses

SKILL:
3x
1:00-2:00 plank
10 x 3-second hollow holds
10 supermen

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – triceps stretch