Monday, April 30, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => 2 cartwheels
20 jumping jacks => 10 blocked hops
5 burpees => 5 push-ups => 10 mountain climbers
6 monkey hangs => 30-second hang
100-meter run

FOCUS:
Lunge – lead knee position and stability

GET READY:
2x
10 Cossacks
1:00 bottom of the squat

CONDITIONING:
AMGMAP in 8:00
16 stationary step-back lunges => 50-meter sprint => 50-meter back pedal

PLAY:
Dodgeball

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