Friday, January 25, 2019

The Brand X Method™ Preteen Workout

PREPARE
WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
10 one-legged hops left leg => 10 blocked hops => 10 one-legged hops right leg
50-meter high-knee skip => 50-meter back pedal
50-meter carioca => 50-meter run

FOCUS:
Hang power clean – jumping jack clean progression

GET READY:
2x
10 banded lat pull-downs
10 jumping squats

PRACTICE
CONDITIONING:
AMGMAP in 12:00
200-meter run
6 dumbbell hang power cleans
6 push-ups

PLAY
SKILL:
3x
Max active hang
20 flutter kicks

MOBILITY:
1:00 banded lat stretch each side
1:00 triceps stretch each arm