Tuesday, June 21, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
20 grasshoppers => 5 burpees => forward roll
10 one legged side-to-side hops, each leg => 3 cartwheels
20 blocked hops => 10 lunges
100-meter run

FOCUS:
Ring row – focus on plank position throughout movement and proper lat  engagement

GET READY:
2x
10 bandy lat pull-downs
15-second passive hang
15-second active hang

WORKOUT:
AMGMAP in 6:00-8:00
2 ring rows => 2 push-ups
4 ring rows => 4 push-ups
6 ring rows => 6 push-ups
etc.

SKILL:
2x
1:00-2:00
Plank hold
10 strict toes-to-bar or hanging leg raises

MOBILITY:
1:00 each side – lat smash
1:00 each side – overhead shoulder distraction