Thursday, January 26, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
100-meter run => speed ladder => forward roll => alligator crawl
Bear crawl => 2 cartwheels => handstand hold/attempt => 2 cartwheels
5 burpees => 5 mountain climbers => 5 push-ups

FOCUS:
Toes-to-bar – focus on gymnastics hollow and kip

GET READY:
2x
10 hollow rocks or 10-second hollow hold
10-second passive hang => 10-second active hang

WORKOUT:
AMGMAP in 6:00
6 toes-to-bar or best effort
6 box jump-overs, 12”-24”

SKILL:
3x
5 max effort underhand medicine ball throws for height
Max active bar hang

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 – abdominal stretch