Tuesday, January 5, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10 jumping jacks => 2 one-legged broad jumps, alternate legs
10 mountain climbers => 2 forward rolls
5 super-slow squats => 5 burpees
10-meter walking plank

FOCUS:
Gymnastics hollow – teach/review the gymnastics hollow; apply to strict pull-up

GET READY:
2x
15 seconds – passive hang
15 seconds – active hang in gymnastics hollow
30 seconds – bottom of the squat

WORKOUT:
2 x 5:00 AMRAPs, rest 2:00
3-5 strict pull-ups
6-10 perfect plank push-ups
9-15 squats

SKILL/CHALLENGE:
3x
30-second hollow hold
1:00 plank

MOBILITY:
30 seconds-1:00 – banded shoulder distraction, each side
30 seconds-1:00 – Spiderman stretch, each side
30 seconds -1:00– flamingo stretch, each side