Tuesday, November 15, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => bear crawl
Crab walk => 2 cartwheels => 3 broad jumps
Speed ladder => 20 jumping jacks => 100-meter run

FOCUS:
Press – neutral spine throughout movement

GET READY:
2x
10 powerball shots
10 bandy triceps press-downs

WORKOUT:
AMGMAP in 8:00-10:00
3 strict pull-ups or 6 ring rows
6 one-arm dumbbell shoulder presses, right, 5#-15#
3 strict chin-ups or 6 supinated ring rows
6 one-arm dumbbell shoulder presses, left, 5#-15#

SKILL:
3x
100-meter waiter’s carry (switch arms halfway)
1:00 plank

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – forearm smash/stretch