Tuesday, February 14, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => speed ladder
10 one-legged hops, each leg => 10 blocked hops => 3 broad jumps
25-meter side shuffle left => 25-meter side shuffle right => 50-meter high-knee skip
50-meter back pedal => 50-meter pocket kickers

FOCUS:
Kettlebell swing – hip mechanics

GET READY:
2x

10 PVC good mornings
30-second passive hang => 10-second active hang

WORKOUT:
AMGMAP in 12:00
12 kettlebell swings
200-meter row
12 mountain climbers

SKILL:
3x
25 flutter kicks
20 butterfly sit-ups

MOBILITY:
1:00 each side – couch stretch
1:00 each side – pigeon stretch