August 2022 Kids Workout Week #4 – The Brand X Method

August 2022 Kids Workout Week #4


August 2022 Kids Workout Week #4

Movement Prep
10 meters/30 feet Bounding
(leaping or springing with shortest contact time possible between jumps)
5 Blocked Squats
5 “rock up get ups” (from the ground in a sitting position and hugging knees to chest,
rock along spine to gain momentum and attempt to get up without using arms or hands)

Get Ready
1 minute Sampson Stretch each side
1 minute Jumping Jacks
1 minute Piraformis stretch

Movement Practice
Review Squat Thrusts (Hit the deck, keep arms in push up position kick legs straight
back to full extension, get back up)
Review Thruster, focusing on WIO Hinge + “bar path” or “ball path” as vertical, or high
and arcing.

For 2 minutes:
1 Rope Climb, or 2 Beginners Rope Climb (Pull from reverse Plank at floor to standing)
7 Air Squats
7 Squat Thrusts
For 2 minutes:
Play “Thruster Ball”
A traditional game of catch that has kids starting about 3 meters apart. Players perform
a thruster for each throw. Ball is thrown in a high arcing pattern at the top of each
thruster. Add Complexity by adding Floppy or Burpee between throws and increasing to
4 or 6# soft dynamic medicine ball.

Play “Zombie Circle”
Create a circular area about 10 feet or 5 meters in diameter (can be defined by rope or
chalk) have kids mill around within the circle until coach/teacher calls a name and that
person is a zombie. Then all people can run out of the tight circle. The zombie can only
run with straight arms and legs and once tagged that person turns into a zombie until
everyone is a zombie