Monday, February 13, 2017 – The Brand X Method

Monday, February 13, 2017


Monday, February 13, 2017

A Brand X Method™ Kids Workout

50-meter sprint
30-second plank hold

T-plank – freeze and hold practice

1:00 – child’s pose
1:00 each side – couch stretch

3-5 rounds

On trainer’s slow count –
10 PVC back squats
10 PVC box squats
10 PVC front squats
20 broad jumps

Whack-a-Mole – Create an enclosure with 4-5 plyo-boxes, leaving at least 1-meter diameter of space in the center. Arrange about 10 saucer cones in a circle about 2 meters outside the enclosure. Provide each kid with a Gator Skin dodgeball or similar soft ball. A “mole” is selected and instructed to enter the enclosure and hold the candlestick position when cued (about every 20-30 seconds, call for a 10-second hold). Players attempt to strike the mole with the dodgeballs whenever the mole pokes its feet out. However, players must do broad jumps to get to the ring of flat cones outside the enclosure prior to throwing dodgeballs. Rotate moles often.

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