July 2020 Preteen workout #1

Warm up 3x

20 jumping jacks

15 squats

10 Spiderman lunges 5 push ups

100 m run

5:00 of mobility
Prep
10 straight arm bandy pull down, 10 m alligator walk

Practice

3x
Max pull ups
8 tempo air squat (4-2-4-1)
Max chin ups
10 box jumps*
* Jump up step down-Focus on landing position-Freeze and hold in landing position for 2 seconds

Play

3-5x
One step, jump for height x 3
20 walking lunges
400 m run
(20 walking lunges and 400 should be at 90%. Use a 1:1 Work rest interval)

3x
20 hollow hold flutter kicks 20 sit ups
50 m Farmers carry

Mobility
Shoulder distraction Cobra
Downward dog