December 2019 Preteen Workout #2 – Express/Excel

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PREPARE
3x or 6:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
10 single-leg side-to-side hops => 2 single-leg hops each leg => speed ladder
10-second active bar hang => 10 mountain climbers
50-meter high-knee skip => 50-meter back pedal

Push-up – shoulder stability and “perfect” plank

2x
0:30 arm circles forward/backward
0:30 plank

PRACTICE
4 rounds
10 burpees
10 “perfect” incline push-ups
Rest 2:00

PLAY
3x
0:30 plank medicine ball hand taps
0:30 dead bug
0:30 plank medicine ball toe taps

Triceps smash and stretch
Banded pec stretch