November 2019 Preteen Workout #4 – Express/Excel

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PREPARE
2x
5 tempo squats (5-second eccentric/down phase, 1-second up and at bottom and top)
10 burpees
10 Cossacks
20 mountain climbers
50-meter high-knee skip => 50-meter carioca

Hinge – organizing the spine and core during setup

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

PRACTICE
4x
4 x 25-meter shuttle sprint
10 kettlebell deadlifts, reset every rep and focus on setup
4 x 25-meter shuttle sprint
Rest 2:00

PLAY
Team seesaw (and move the cone) – Split class into two teams and set them in two lines facing each other. Place one small cone at the end of each line. On go, first kids seesaw on left leg to pick up the cone and hand it to the next teammate who then seesaws to place it on the ground near the next kid. This continues until the cone has gone to the end. Kids switch legs and return the cone to the start in the same manner.

Foam roll hamstrings
Pigeon pose