Wednesday, November 9, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
25 jumping jacks
100-high-knee skip
20 squats
50-meter side shuffle left => 50-meter side shuffle right
15 mountain climbers
50-meter carioca => 50-meter back pedal
10 burpees
100-meter run

FOCUS:
Lunge – focus on proper hip mechanics and bracing

GET READY:
2x
10 Cossacks
10 single-leg deadlifts, unloaded

WORKOUT:
AMGMAP in 12:00
5 PVC good mornings
20 reverse standing lunges, unloaded
400-meter run

SKILL:
3x
10 Bulgarian squats, each leg, unloaded
10 box step-ups, 5#-15# dumbbells

MOBILITY:
1:00 each side – couch stretch
1:00 each side – pigeon stretch