Wednesday, September 21, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x or 5:00
10 PVC pass-throughs
20 squats
30 jumping jacks
20 mountain climbers
10 burpees

FOCUS:
Press – focus on neutral spine throughout movement

GET READY:
2x
10 powerball shots
5 explosive push-ups
10 bandy triceps extensions

WORKOUT:
AMGMAP in 6:00
10 shoulder presses, 5#-15# dumbbells
10-meter forward/reverse bear crawl

SKILL:
3x
1:00 plank
5 tempo push-ups (tempo is 4 seconds in eccentric/down phase w/1-second holds at top and bottom)

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – triceps stretch