Friday, May 25, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
2x
1:00 handstand practice
1:00 jumping jacks
1:00 double-under practice
1:00 mountain climbers

FOCUS:
Pull-up – the hollow and lat engagement

GET READY:
2x
15-second passive hang => 15-second active hang
10 banded lat pull-downs

CONDITIONING:
5 strict pull-ups or attempts
20 push-ups
5 strict pull-ups or attempts
40 squats
5 strict pull-ups or attempts
60 flutter kicks
5 strict pull-ups or attempts
40 squats
5 strict pull-ups or attempts
20 push-ups
5 strict pull-ups or attempts

SKILL:
3:00
Practice gymnastics kip
3x
1:00 hollow hold

MOBILITY:
1:00 banded lat stretch each side