B.A.S.E. Sports Conditioning – 10-13 Girls/ Boys Advanced Workout

The following is a simple circuit workout that you can try once you’ve become familiar with all of the exercises.

Perform each exercise for the prescribed number of repetitions and then move immediately on to the next one with no rest. Once you’ve completed all twelve drills, rest for 60-90 seconds and repeat the entire sequence again. 1. Split Squat x 10-122. Plank with Hip Extension x 5-6 per side3. Band Row x 10-124. Medicine Ball Wall Rotation x 5-6 per side5. Sumo Squat x 10-126. Modified Push-up x 8-107. Overhead Ankle Rockers x 10-128. Skydivers x 10-129. Mini Band Abduction x 10-1210. Climbing Shoulder Press x 5-6 per side11. Marching Bridge x 5-6 per side12. Balancing Ankle Set with catch x 10-12

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