Thursday, September 21, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or alligator crawl => bear crawl
Forward roll => balance beam traverse => speed ladder
10 Spider-Man lunges => 30 seconds in the bottom of the squat
50-meter high-knee skip => 50-meter pocket kickers

FOCUS:
Deadlift – setup position

GET READY:
2x
5 slow PVC good mornings
10 unloaded “kettlebell” swings

WORKOUT:
AMGMAP in 10:00
10 kettlebell deadlifts, 4kg-12kg
10 push-ups
100-meter run

SKILL:
5:00
Precision jumps

MOBILITY:
1:00 each side – banded hamstring stretch
1:00 each side – overhead shoulder distraction