Wednesday, July 6, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand walk or alligator crawl => forward roll => 2 cartwheels => speed ladder => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle, left => 25-meter side shuffle, right => 50-meter run

FOCUS:
Kettlebell swing – hip mechanics; relate to deadlift hip mechanics

GET READY:
2x
10 PVC good mornings
10 Cossacks

WORKOUT:
AMGMAP in 6:00-8:00
12 kettlebell swings, 8kg-16kg
200-meter row

SKILL:
3x
1:00-2:00 plank
10 strict toes-to-bar or hanging leg raises
15 sit-ups

MOBILITY:
1:00 each side – pigeon stretch
1:00 – glute smash