Friday, February 9, 2018 – The Brand X Method

Friday, February 9, 2018

9
Feb

Friday, February 9, 2018

A Brand X Method™ Kids Workout

WARM-UP:
3 x 10-meter sprints
Lifeguard Test – Have kids lay at least 10 meters away, face down away from the lacrosse balls (or similar small objects) with hands at sides and arms straight (make sure you have the same number of balls as kids). On “Go!” each kid sprints to retrieve a ball, performs the predetermined exercise and then returns it to the trainer (a bucket is helpful for collection). The last kid back becomes a helper and one ball is removed from play. For additional difficulty, a bear crawl or broad jumps may be required to return the object. For increased difficulty as well as smaller groups, consider hiding the balls in mildly challenging locations rather than placing them in a line.

FOCUS:
Trainer calls out an exercise and kids say if it is (mostly) push, pull, squat, or jump
Thruster ball

GET READY:
2:00 – bottom of the squat (note flat feet pointed forward and elbows pushing knees outward)

CONDITIONING:
1:00 lateral jumps over hurdles
2:00 boxed squats with chalk dots or front squats
1:00 box jumps
2:00 incline push-ups
1:00 flutter kicks

GAME:
Tug of War