January 2020 Preteen Workout #3 – Express/Excel

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PREPARE
3x or 5:00
3 handstand holds/attempts => 2 forward rolls => cartwheel
5 squats => 5 jumping squats => 5 squats
Speed ladder => 10 single-leg hops each leg => 2 single-leg broad jumps each leg
5 burpees => 5 push-ups => 5 ring rows => 10-second bar hang

Squat – how a good hinge sets up proper knee position

2x
0:30 bottom of the squat
5 step-back lunges each leg

PRACTICE
5x
5 box-facing tempo squats (1-5-3-1)
4 x 10-meter shuttle sprint

PLAY
Single-leg box jumps and depth jumps

Calf smash/stretch
Pigeon pose
V-sit