Wednesday, April 26, 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 blocked hops => 10 one-legged hops, each leg
2 one-legged broad jumps => 10 arm circles, forward/backward
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Pull-up – hollow and lat engagement

GET READY:
2x
15-second passive hang => 15-second active hang
10 bandy lat pull-downs

WORKOUT:
AMGMAP in 12:00
6 strict pull-ups or perfect plank ring rows
12 dumbbell hang power cleans
200-meter run

SKILL:
3x
10 rotational medicine ball throws (to partner or against wall)
10 bandy pull-aparts

MOBILITY:
1:00 each side – lat smash
1:00 each side – overhead banded distraction