Thursday, January 17, 2019

The Brand X Method™ Preteen Workout

PREPARE
WARM-UP:
3x or 5:00
Bear crawl => forward roll => 3 handstand attempts
20 jumping jacks => 15 blocked hops => 10 blocked squats
5 burpees => 5 push-ups => 20 mountain climbers

FOCUS:
Pull-up – hollow position and lat engagement

GET READY:
2x
10 banded lat pull-downs
10 PVC pass-throughs

PRACTICE
STRENGTH:
EMOM for 12:00
First – strict pull-ups or attempts
Second – 10 burpees

PLAY
SKILL:
5:00-10:00
Rope climbing work

MOBILITY:
1:00 each side banded lat stretch
1:00 each side forearm smash