Thursday, July 14, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 blocked squats => 5 super-slow squats => 5 jumping squats
Handstand hold/attempt => handstand walk or bear crawl
10 one-legged forward/backward hops, each leg => 2 cartwheels
Speed ladder => 50-meter high-knee skip => 50-meter back pedal

FOCUS:
Goblet squat – focus on muscle engagement throughout movement

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

WORKOUT:
AMGMAP in 8:00-10:00
10 goblet squats, single 5#-15# dumbbell
10 box step-ups, 5#-15# dumbbells
4 x 25-meter shuttle run

GAME:
Dodgeball

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