Thursday, November 2, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
200-meter run => forward roll => handstand walk or bear crawl
200-meter run => 5 blocked squats => 30 seconds in the bottom of the squat => 10 blocked hops
200-meter run => 3 broad jumps => 10 one-legged hops, each leg
200-meter run

FOCUS:
Lunge – shin, heel, knee positions

GET READY:
2x
10 Cossacks
10-meter walking toy soldiers

WORKOUT:
2 x AMGMAP in 4:00, rest 2:00 between
8 box jumps
16 walking lunges

SKILL:
3x
10 toes-to-bar or hanging leg lifts
30-second hollow hold
10 knees-to-elbows or best effort
30-second hollow hold

MOBILITY:
1:00 each side – banded hamstring stretch
1:00 – foam roll glutes