Workout of The Week 9U to 12U
Week 1
Fundamentals
Dynamic Warmup
Arm circles 30 s each; torso twists 10 per side; leg swings 10 per leg
Strength & Mobility
Body‑weight squats 2×12 reverse lunges 2×10 per leg, push‑ups 2×12 plank hold 2×30s.
Coold Down
Hamstring stretch 20 s per leg quad stretch 20 s per leg; shoulder stretch 20 s per side
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