Friday, February 24, 2017 – The Brand X Method

Friday, February 24, 2017

24
Feb

Friday, February 24, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Switch – Divide players into two groups and line kids up on opposite sides of a large play area. Create coned section as home base for each side. Kids will race to other side using the exercise called out by the trainer. Common exercises for this game include high-knee skipping, carioca, broad jumps, walking lunges, bear crawls, backpedaling and bunny hops. Possibilities are limited only by your imagination. First team to get all players into its home base gets a point. Play can continue until a certain number of points are attained or for a given time.

FOCUS:
Blocked squats w/pauses – look for feet together and flat; knees tracking outward with vertical posture

GET READY:
1:00 – bottom of the squat
1:00 – Spider-Man stretch

CONDITIONING:
Tabata “tire ball” – Fill 1 tire per 3 kids with 4#-6# medicine balls, dodge balls and lacrosse balls. Set one cone per child 10 meters from tire. In a Tabata format, for 20 seconds kids sprint to tire and bring any ball back to their cone. Once all balls have been removed from center begin returning them in the same manner. For 10 seconds, they rest in place and repeat for 8-10 rounds.

GAME:
Zartz Darts – Draw targets for bodyweight exercises on a whiteboard or on the asphalt. Set a cone 6 feet away. Have kids take turns earning a Zartz (suction cup) dart throw to the board/asphalt (eg, a buy-in of two good jumping jacks). If no target is hit, player returns to the end of the line. If a target is hit, the players in line must do 3 reps of that exercise. A sprint may be added to the two good jumping jacks buy in if you have the space. Use 5-meter plank walks, 5 paused squats and 5 knees-to-elbows on the floor as targets.

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