Monday, April 2, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => bear crawl
10 ring rows => 10 burpees
3 broad jumps => 10 blocked hops => 10 single-leg hops each leg
100-meter run

FOCUS:
Hip hinge – emphasize neutral spine position throughout movement

GET READY:
2x
10 PVC good mornings
10 inchworms

CONDITIONING:
AMGMAP in 10:00
10 air squats
10 kettlebell swings
4 x 25-meter shuttle run

PLAY:
Small-sided soccer

MOBILITY:
1:00 couch stretch each side
1:00 banded hamstring stretch each side