Wednesday, October 19, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
20 jumping jacks
2 forward rolls
15 squats
3 cartwheels
20 jumping jacks
10-meter bear crawl
15 squats
3 broad jumps => 10 vertical jumps
200-meter run

FOCUS:
Front squat – focus on rack position

GET READY:
2x
10 blocked squats
30 seconds in the bottom of the squat

WORKOUT:
AMGMAP in 8:00-10:00
10 front squats, 5#-15# dumbbells
10 reverse lunges, unloaded-15# dumbbells
4 x 25-meter shuttle sprint

SKILL:
3x
1:00-2:00 plank
15 butterfly sit-ups
30 flutter kicks

MOBILITY:
1:00 each side – couch stretch
1:00 – bottom of the squat