Wednesday, August 10, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
20 jumping jacks => 10 walking lunges => forward roll => 2 cartwheels
5 super-slow squats => 5 jumping squats => 2 broad jumps
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Deadlift – focus on hip mechanics while setting up

GET READY:
2x
10 Cossacks
30 seconds – bottom of the squat

WORKOUT:
AMGMAP in 8:00-10:00
10 kettlebell deadlifts, reset each time and focus on perfect setup
4 x 25-meter shuttle run

ACCESSORY:
3x
10 PVC good mornings
10 Bulgarian squats, unloaded

MOBILITY:
1:00 each side – hamstring stretch w/rope
1:00 each side – pigeon stretch
1:00 each side – calf stretch