Wednesday, May 31, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
100-meter high-knee skip => handstand walk or bear crawl
Speed ladder => 2 x hopscotch pass
10-second passive hang => 10-second active hang
10 PVC pass-throughs

FOCUS:
Pull-up – lat engagement

GET READY:
2x
10 bandy lat pull-downs
10 x 2-second active hang

WORKOUT:
AMGMAP in 10:00
5 perfect* strict pull-ups or attempts
50-meter dumbbell suitcase carry
* perfect means holding gymnastics hollow throughout attempt and beginning movement with the lats

SKILL:
3x
10 planked dumbbell rows (very light weight)
5 push-ups
10 toes-to-bar or strict hanging leg lifts

MOBILITY:
1:00 each side – lat smash
1:00 each side – pec stretch against wall