Wednesday, March 1, 2017

A Brand X Method™ Kids Workout

WARM-UP:
1:00 – one-legged hops with shoes off
1:00 – one-legged hops holding foot in front or back
1:00 – broad jumps w/focus on landing w/knees out

FOCUS:
Discuss “Muscles on” in all squats blocked, box, air squats. Review grab ears/drop thumbs for front squat rack position.

GET READY:
1:00 each side – knee hugs on the floor; keep whole spine in contact with floor and opposite leg flat
1:00 – child’s pose

CONDITIONING:
6:00-8:00
10-meter bear crawl => 10 slow front squats, 1#-10# dumbbells
10-meter sprint back => 10 hollow rocks

GAME:
Pizza delivery w/5 hollow rocks when a pizza gets knocked down – Provide each kid an AbMat or similar object to balance overhead in a waiter’s carry as if holding a pizza. On “Go,” the kids must try to knock the other kids’ pizzas out of their hands without losing their own pizzas. Last kid standing with his or her pizza wins the round.