Thursday, February 22, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => forward roll => 2 cartwheels
Speed ladder => 3 broad jumps => 10 blocked hops => 10 single-leg hops each leg
5 strict six-point burpees => 10 ring rows => 30-second bottom of the squat hold

FOCUS:
Hollow hold – flatten lumbar spine to floor

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

CONDITIONING:
8-round Tabata
Hollow rocks or hollow holds
-rest 1:00-
8-round Tabata
Alternating: strict pull-ups/attempts and plank holds

SKILL:
3x
10 weighted teapots
5 precision jumps

MOBILITY:
1:00 banded lat stretch each side