Tuesday, December 27, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10-meter bear crawl => 3 push-ups => 6 burpees => 12 mountain climbers
Forward roll => cartwheel => 10 one-legged hops, each leg => 3 broad jumps
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Press – bracing for a neutral spine throughout movement

GET READY:
2x
10 powerball shots
10 T-planks

WORKOUT:
AMGMAP in 8:00-10:00
5-meter bear crawl forward => 5-meter bear crawl reverse
10 shoulder presses, 3#-15# dumbbells
10 ring rows

SKILL:
3x
Handstand walk or 15-30-second handstand hold against wall
10 strict toes-to-bar or hanging leg raises
10 straight-legged sit-ups

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – triceps stretch