December 2019 Preteen Workout #3 – Express/Excel

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PREPARE
2x
0:30 arm circles => arm swings
0:30 jumping jacks
0:30 inchworms
0:30 Cossacks (hold onto something for support through the movement)
0:30 stationary high knees

Lunge – organizing the foot, ankle, and knee

2x
5 tempo/pause squats (1-5-3-1)
0:15 Samson stretch each side

PRACTICE
3x
4 x 25-meter shuttle sprint
10 alternating step-back lunges, unloaded
4 x 25-meter shuttle sprint
10 walking lunges, unloaded
Rest 2:00

PLAY
3x
Shoeless w/partner
10 pendulum hand taps each leg (single-leg seesaws)
5 single-leg kettlebell/dumbbell passes (to each other) each leg

Calf smash/stretch
Pigeon pose
Couch stretch