Wednesday, September 13, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => speed ladder
3 strict pull-ups or 6 ring rows => 5 push-ups => 10 blocked squats
50-meter high-knee skip => 3 broad jumps => 50-meter back pedal

FOCUS:
Lunge – lead knee position and midline stability

GET READY:
2x
10 Cossacks
5 jumping squats

WORKOUT:
AMGMAP in 10:00
10 reverse lunges
25 jumping jacks
200-meter run

SKILL:
3x
1:00 – long plank
5 toes-to-bar
0:30 – hollow hold

MOBILITY:
1:00 each side – couch stretch
2:00 – bottom of the squat