Tuesday, October 3, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x
1:00 – bottom of the squat
Handstand walk or bear crawl => speed ladder => 2 cartwheels
10 one-legged hops, each leg => 3 one-legged broad jumps, each leg
20 jumping jacks => 10 mountain climbers => 5 burpees
30-second passive hang => 15-second active hang

FOCUS:
Push press – safe overhead position

GET READY:
2x
10 PVC pass-throughs
10 bandy presses

WORKOUT:
AMGMAP in 8:00-10:00
10 push presses
10 box jumps
100-meter run

SKILL:
3x
10 dumbbell rows
10 toes-to-bar or hanging leg lifts

MOBILITY:
1:00 each side – calf stretch
1:00 – lacrosse ball in shoulders