Wednesday, April 8, 2015 – The Brand X Method

Wednesday, April 8, 2015

8
Apr

Wednesday, April 8, 2015

A Brand X Method Kids Workout

Warm-Up:
Shuffled shuttle runs – tap at 5 feet, 10 feet, or 15 feet as determined by trainer who should shuffle the distances called

Shuffled Shuttle Run Video:

https://www.youtube.com/watch?v=j3v1nQsyy08

Focus:
Dip-Shrug-Drop-Stand (DSDS) – Dip with knees out; shrug practice20150402-DSC_0038

Get Ready:
Bottom of the squat, 45 seconds
Threaded arm shoulder stretch on all fours, 45 seconds each arm20150402-DSC_0075

Workout:
AMRAP in 8:00
10 box jumps or step-ups, 12”-30”
10 DSDS, unloaded-8# dumbbells
30-second Superman hold20150402-DSC_011520150402-DSC_005020150402-DSC_0105

Game:
Battleboard – A two-person tug-of-war using a wooden dowel. Kids sit on the floor facing each other, with their feet pressed against the wooden footboard in between them. When the match starts, both players have a two-handed grip on the dowel, keeping it parallel to the footboard. The goal is to either pry the dowel out of your opponent’s hands or to pull your opponent over the divider.
Battleboard video:
https://www.youtube.com/watch?v=7UpZBYqWtMA20150406-DSC_0279

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