Friday, November 10, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
25 jumping jacks => 3 cartwheels => bear crawl
Handstand hold/attempt => forward roll => alligator crawl
10 one-legged hops, each leg => 10 blocked squats
50-meter carioca => 50-meter back pedal

FOCUS:
Squat – engagement throughout the movement

GET READY:
2x
0:30 – bottom of the squat
10 reverse lunges
10 Cossacks

WORKOUT:
AMGMAP in 15:00
300-meter row
20 squats
10 push-ups

SKILL:
3x
1:00 – long plank
0:30 – T-plank, right => 0:30 – T-plank, left

MOBILITY:
1:00 each side – couch stretch
1:00 each side – foam roll IT band