February 2020 Preteen Workout #2 – Express/Excel

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PREPARE
2x
5 pull-ups or attempts
10 burpees
15 air squats
20 mountain climbers
25 jumping jacks
300-meter run

Lunge – core stability and knee alignment

2x
10 Cossacks
0:30 Samson stretch each side

PRACTICE
4x
10 step-back lunges
3 broad jumps
4 x 15-meter shuttle sprint

PLAY
Pair up and, using soft dodgeballs, make progressively farther underhand throws using dominant and non-dominant hand. Any time the ball hits the ground, the pair does 5 hanging knee raises. At the end everyone does a max hang with knees raised.

Banded hamstring stretch
Calf smash/stretch