Friday, April 6, 2018 – The Brand X Method

Monthly focus for April 2018
Foundational Movements: press, push press, jumping
Physical Literacy: throwing, overhead carry, bracing
Accessory Movements: pull-up, knee-up, toes-to-bar

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A Brand X Method™ Kids Workout

WARM-UP:
3 toes-to-bar on floor
Bear crawl to bars
3 toes-to-bar (or attempts) on bar

FOCUS:
Push press – In a straight line with kids shoulder to shoulder, practice the outward travel of the knee (external rotation of femur) by having kids touch their neighbors’ knees.

GET READY:
Bracing – Draw, demo, and discuss; use mirror if available. Practice ribs down and belly breathing.

CONDITIONING:
1-2 rounds
1:00 burpulls (burpee + pull-up)
1:00 push presses, 1#-8# dumbbells
1:00 one-legged hops
1:00 jumping jacks
1:00 overhead carry, dodgeball-6# medicine ball (focus on braced spine)
1:00 burpulls (if 1 round only)

GAME:
Team races – For each team, stage one saucer cone with 4#-6# medicine ball 2 meters from tall cone target at end of 50-meter sprint. One athlete per team goes at a time, sprints 50 meters to medicine ball, throws it to knock over tall cone, then sprints back. Coach resets medicine balls before next set of kids goes.