A Brand X Method™ Preteen Workout
Pull-up – focus on hollow position
15-second passive hang => 15-second active hang
15 banded lat pull-downs
5 tempo pull-ups*
10 x 5-meter shuttle sprint
* Tempo is 4-second eccentric/down phase w/1-second holds on top and bottom. Scale for pull-ups is a jumping tempo pull-up (get above the bar in any safe fashion and work the negative).
0:30 each side – side plank
15 butterfly sit-ups
1:00 each side – overhead shoulder distraction
1:00 – down dog
1:00 – cobra
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