Friday, July 21, 2017 – The Brand X Method

Friday, July 21, 2017

21
Jul

Friday, July 21, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Farmers and Lumberjacks – Scatter 9 or more tall cones around a large playing area of about 30’ x 30’, half upright and half knocked over. Divide the group into Farmers and Lumberjacks: Farmers are asked to keep the cones growing (standing) and Lumberjacks are asked to cut (knock) them down. All players must be moving at all times and cannot block or protect cones or touch other players. If at any point all cones are either up or down, the trainer calls freeze and the kids do 3 reps of a selected bodyweight exercise. Teams swap roles every few minutes.

FOCUS:
Box squats – pause w/calves at box and just above the box

GET READY:
1:00 – arm circles
1:00 – leg swings

CONDITIONING/GAME:
BXK Baseball
1st base – 7 box jumps (emphasize good landing position)
2nd base – 7 blocked squats
3rd base – 7 jumping or strict pull-ups
Home plate – kick dodgeball 5-10 meters to strike a small cone

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