Thursday, June 23, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Alligator crawl => bear crawl => crab walk
20 jumping  jacks => 10 blocked hops
3 cartwheels => speed ladder
50-meter pocket kickers => 50-meter high knees

FOCUS:
Press – focus on safe, neutral spine throughout movement

GET READY:
2x
10-second support hold on rings or p-bars
10 power ball shots

WORKOUT:
AMGMAP in 8:00-10:00
150-meter row
10 presses, 5#-15# dumbbells
100-meter run

SKILL:
2x-3x
50-meter double dumbbell overhead carry
1:00-2:00 plank hold (on elbows)

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 – calf smash and stretch