Tuesday, May 31, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll
25 jumping jacks => 2 cartwheels
10 walking lunges => 10-meter bear crawl
200-meter run

FOCUS:
Kettlebell swing – focus on hip mechanics (hinge)

GET READY:
2x
3 broad jumps
10 blocked squats

WORKOUT:
AMGMAP in 8:00
200-250-meter row
6 push-ups
12 kettlebell swings, unloaded-8kg

SKILL:
3x
6-8 supinated ring rows
12-16 bandy triceps push-downs

MOBILITY:
1:00 each side – couch stretch
1:00 – T-spine smash
1:00 each side – biceps smash