Thursday, July 21, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl
Forward roll => alligator crawl => forward roll
20 jumping jacks => 10 one-legged hops, each leg
Speed ladder => 50-meter high-knees => 50-meter high-knee skip

FOCUS:
Deadlift – focus on hip mechanics

GET READY:
2x
10 PVC good mornings
10 single-leg deadlifts

WORKOUT:
AMGMAP in 8:00-10:00
8 deadlifts, 4kg kettlebell-35# barbell
10 burpees
12 double-unders or pogos

SKILL:
3x
2 triple broad jumps (focus on knees during jumping and landing)
1:00 long plank

MOBILITY:
1:00 each side – pigeon
1:00 each side – hamstring stretch with rope