Friday, February 3, 2017

A Brand X Method™ Kids Workout

Monthly Focus for February 2017
Foundational Movement: Blocked squat/box squat with holds and pauses
Physical Literacy: Catching
Accessory Movement: Knees-to-elbows, planks and hollows
Discussion Topic: Nutrition

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WARM-UP:
Tortoise and the Hare – In a race format, walking lunge vs lateral plank; distances may be varied based on movement to keep race close

FOCUS:
Box squat – Trainer used chalk to mark 1”-2″ spots on boxes at point of contact for average child’s calf. Ask kids to make sure they have a chalk spot on their legs after squatting.

GET READY:
1:00 – down dog
1:00 each side – twist stretch on back (arms out, cross one leg over, knee bent at 90 degrees, try to touch knee to ground keeping torso as flat as possible)

CONDITIONING:
3:00 – 10 jumping jacks => 10 mountain climbers
Rest 1:00
2:00 – box squats
Rest 1:00
1:00 – hollow holds w/dodgeball

GAME:
Plank Ball – Kids hold a plank position in a circle about 10’-12′ in diameter depending on class size. While the music is on, players must maintain the plank and pass the “hot potato” with a single hand or a head-butt. When the music stops, the player who last touched the potato must go to the center of the circle and perform a designated exercise for 3 to 5 reps. Play resumes after the exercise is complete.