Tuesday, May 3, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 super-slow squats => forward roll => 5 jumping squats
10-meter bear crawl => 10-meter crab walk
20 jumping jacks => 4 one-legged broad jumps

FOCUS:
Front squat – focus on setting correct hip angle to initiate movement

GET READY:
2x
10 Cossacks
10 Spiderman lunges

WORKOUT:
AMGMAP in 10:00
10 front squats, 5# dumbbells-15# barbell (squat to boxes if necessary)
5 shoulder presses
200-meter run

SKILL:
3x
10-meter handstand walk or 0:30-1:00 handstand hold on wall
10 hollow rocks or 0:30 hollow hold

MOBILITY:
1:00 each side – couch stretch
1:00 each side – pigeon stretch
1:00 – calf smash