Thursday, June 27, 2019

The Brand X Method™ Preteen Workout – Express/Excel

PREPARE
3x or 5:00
10 leg swings side to side & forward/backward
10 arm circles => 10 PVC windmills
10 PVC front squats => 0:30 bottom of the squat
10 walking lunges => 0:30 Cossack hold each side

Front squat – rack position

2x
10 air squats
0:30 banded super rack stretch each side

PRACTICE
5 rounds
200-meter row sprint
5 one-arm dumbbell front squats each side
Rest 2:00

PLAY
3x
2 rope climbs or attempts
20 side-to-side leg lifts

Couch stretch
Pigeon pose
Banded lat stretch