Friday, October 20, 2017 – The Brand X Method

Friday, October 20, 2017

20
Oct

Friday, October 20, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Hops (best without shoes)
1:00 – side-to-side hops
1:00 – one-legged hops
1:00 – bunny hops for distance

FOCUS:
Deadlift – review angry gorilla
Deadlift to dip-squeeze-drop-stand (DSDS) – review first pull as deadlift for DSDS/hang power clean

GET READY:
1:00 each side – bicep against wall
1:00 each side – piriformis stretch

CONDITIONING:
2-3 rounds
2:00 – DSDS and shoulder carry sandbag, 5#-10#, around obstacle course (include pumpkins)
1:00 – blocked squats
1:00 – grasshoppers

GAME:
Food Fight – Ask the kids to take their “seats” by sitting one foot from the edge of a “table” created by lengths of PVC pipe. The table has up to a dozen dodgeballs arranged on it. The kids should be equidistant from each other. The trainer names an exercise and then the trainer calls out, “Food Fight!” at appropriate intervals, whereupon players can grab any dodgeball (without stepping or climbing onto the table) and throw it other players across the table only. The trainer helps retrieve dodgeballs and reset table for the next round. Players are allowed to retrieve and reset dodgeballs as long as they place them back on table and perform only cross-table throws.