January 2021 Preteen Workout # 1

Full kids and teen programming is provided to
Brand X Training Centers.
Click here to learn how to become a Brand X Training Center 

PREPARE
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 cartwheels
Speed ladder => 10 single-leg side-to-side hops each leg => 3 broad jumps
20 mountain climbers => 50-meter high-knee skip => 50-meter carioca

Hip hinge – general mechanics, spine position, anterior chain organization; review and practice “Waiting in the Outfield” Movement Skill

2x
10 PVC good mornings
10 unloaded “kettlebell swings”

PRACTICE
5x
5 kettlebell deadlifts slowed down to focus on Waiting in the Outfield setup positions
10 burpees

PLAY
Ninja Obstacle Course – use anything and everything in your facility to create an obstacle course that must be traversed without kids touching the ground.

Piriformis stretch
Pigeon pose