Tuesday, November 29, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => alligator crawl
Crab walk => 4 one-legged broad jumps => speed ladder
10 blocked squats => 2 blocked broad jumps => 100-meter run

FOCUS:
Push-up – focus on maintaining plank throughout movement

GET READY:
2x
10 bandy triceps push-downs
10 power ball shots

WORKOUT:
AMGMAP in 10:00
6 toes-to-bar or hanging leg lifts
8 push-ups
100-meter run

SKILL:
3x
15 sit-ups
10 Supermen

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