Thursday, September 22, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl
5-meter crab walk => forward roll => 5-meter alligator crawl
10 walking lunges => 3 broad jumps => 10 one-legged side-to-side hops, each leg
100-meter run

FOCUS:
Kettlebell swing – hip hinge

GET READY:
2x
10 PVC good mornings
10 squats

WORKOUT:
AMGMAP in 8:00
10 goblet squats, 4kg-12kg kettlebell
20 jumping jacks
10 kettlebell swings

SKILL:
3x
10 bandy side steps
10 Bulgarian squats, each leg

MOBILITY:
1:00 each side – hamstring stretch w/rope
1:00 each side – pigeon stretch