August 2021 Kids Workout #4

Prepare
2x
Plank Hold with 10 alternating shoulder taps
Hollow Hold 30 seconds
Plank Hold with 10 alternating 1 arm extended in front- 3 point position
Hollow Hold 30 seconds
Get Ready
1 minute Threaded Shoulder from all fours, each side
1 minute Downward Dog
1 minute Inchworms

Practice
Movement Practice
Practice Bear Walk vs Bear Crawl
Bear Walk uses stiff legs and rocking hips and feet to move
Bear Crawl uses all limbs in the same way, with legs bending at the knee

Play
Work- Play
AMCAP (As Much Control As Possible) 8-12 minutes
Hillbilly Box Prowler Push (or small car tire) 10 meters/30 feet
Bear Crawl 10 meters and back
10 Floppies (to add complexity for advanced athletes, spin 360 degrees between every
2 floppies)

Game Play Don’t Touch the Floor
Variety of obstacles set up in large continuous circle that have to be climbed/swung
over, through, or under without touching the floor. Once someone touches the floor,
everyone comes into the middle and performs 5 reps of a movement, e.g., squats,
mountain climbers, burpees