Wednesday, July 5, 2017 – The Brand X Method

Wednesday, July 5, 2017

5
Jul

Wednesday, July 5, 2017

A Brand X Method™ Kids Workout

WARM-UP:
3:00-5:00
Catch – With a partner, begin 1 meter apart and throw a dodgeball back and forth once. Both take a small step (~ 12”) back and repeat throw until catching becomes difficult.

FOCUS:
Shoulder positions – Trainer demonstrates safe shoulder first (pinch scaps together and down without excessive spinal extension). Have kids try the position and hold. Trainer demos internal rotation (kids do not need to try this) and explain unsafe position. Discuss thinking about shoulder positions at the end of a long school day or after using any device for more than a few minutes. Shake your arms and reset by pinching scaps together and down. Begin discussion of head and neck position.

GET READY:
1:00 – happy baby stretch facing the wall
1:00 – bottom of the squat
1:00 – happy baby stretch

CONDITIONING:
4-6 rounds
3 jumping jacks or jumping jack cleans, unloaded-5# dumbbells*
10 burpees
10-meter broad jumps => 10-meter bear crawl

*Only use jumping jack clean when child has mastered jumping jack, then start as unloaded movement

GAME:
Jousting w/pool noodles

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