Tuesday, August 1, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or alligator crawl => 2 forward rolls
10 blocked squats => 5 push-ups => 3 strict pull-ups or ring rows
10 one-legged hops, each leg => 10 vertical jumps to target
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Deadlift – introduce/review baseball outfielder setup

GET READY:
2x
10 PVC good mornings
10 kettlebell swings

WORKOUT:
AMGMAP in 10:00
10 kettlebell deadlifts
10 box jumps
100-meter run

SKILL:
3x
10 single-leg deadlifts, unloaded
10 sit-ups
30-second T-plank each side

MOBILITY:
1:00 each side – banded hamstring stretch