Wednesday, July 19, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => alligator crawl => crab walk
5 blocked squats => 5 blocked hops => 20 one-legged hops, each leg
Forward roll => speed ladder => 3 broad jumps => 100-meter high-knee skip

FOCUS:
Kettlebell swing – hip hinge

GET READY:
2x
10 PVC good mornings
1:00 – bottom of the squat

WORKOUT:
AMGMAP in 8:00
8 kettlebell deadlifts
8 kettlebell swings
8 burpees

GAME:
Small-sided soccer

MOBILITY:
1:00 – foam roll back
1:00 each side – banded hamstring stretch