Wednesday, August 16, 2017 – The Brand X Method

Wednesday, August 16, 2017

16
Aug

Wednesday, August 16, 2017

A Brand X Method™ Kids Workout

WARM-UP:
5 x 25-meter sprints
Rest 30 seconds between

FOCUS:
Thrusters – squat and press; practice box squat thrusters, focus on knees and engagement; calves stay in contact with box

GET READY:
1:00 each side – hamstring on a box
2:00 – hamstring on a box; 1:00 adductor emphasis, 1:00 abductor emphasis

CONDITIONING:
2-3 rounds
1:00 – flutter kicks, cue hollow position to keep spine in contact with floor
1:00 – thrusters, unloaded-8# dumbbells
1:00 – thumb wrestling with a partner

GAME:
Knock Stuff Over w/dodgeball throw over a barrier/target buy-in (ie, controlled throw over pull-up bars and run to catch) – Depending on class size, line up 2-4 pairs of cones 15’ apart. Place each pair 3’-4’ apart to create safe lanes. Label start cone as #1 and exercise cone as #2 (cones can be identified during whiteboard description). Place 2 Dynamini medicine balls at each Cone #1. Stack the packages approximately 12’ beyond the second cones. This stack is referred to as “Stuff Mountain” and can be identified as such on the whiteboard. Divide kids into 2-4 groups as class size dictates (we recommend no more than 5 players per group) and line them up behind Cone #1. On “Go,” the first player in each line carries medicine balls to Cone #2 one at a time. After both medicine balls are at Cone #2, the buy-in exercises are performed, the medicine ball is picked up and rolled at Stuff Mountain. If Stuff Mountain is partially or totally knocked over, play stops and all active players do a victory lap around the field of play to give trainers time to restack the mountain and return medicine balls to Cone #1. Play progresses through the line. Use Bear crawl in “victory lap.”

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