November 2019 Preteen Workout #3 – Express/Excel

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

PREPARE
3x or 6:00
20 jumping jacks
Handstand hold/attempt => 3 cartwheels
10 blocked squats => 10 blocked hops
Speed ladder => 10 single-leg hops each leg => 10 step-back lunges

Squat – foot-ankle-knee alignment

Cross-body banded squats
2 x 10 each leg
(anchor one end of band to a rig and wrap other end around the contralateral leg below the knee; step away from anchor until there is tension on the band and perform the squats taking care to drive the knee out over the foot and ankle against the band tension)

PRACTICE
5x
20-second bike sprint
10 air squats
Rest 3:00

PLAY
5:00
Double- and single-leg precision jump practice

Couch stretch
V-sit
Pigeon pose