December 2019 Preteen Workout #1 – Express/Excel

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PREPARE
3x or 5:00
10 tempo blocked squats (5-second eccentric/down phase) => 10 step-back lunges
20 jumping jacks => 10 single-leg hops each leg => bear crawl => 2 forward rolls
Speed ladder => 10-meter bounding skaters => 100-meter run

Jumping and landing – knee position

2x
10 mountain climbers
10 blocked hops

PRACTICE
5 rounds
10 burpees
2 broad jumps
50-meter sprint
Rest 2:00

PLAY
Hopscotch (see this for rules and variations)

Calf smash/stretch
Pigeon pose