Friday, June 16, 2017

A Brand X Method™ Kids Workout

WARM-UP:
3:00-5:00
Using a triangular layout –
Balance beam side shuffle => 10-meter bear crawl => 10-meter broad jump

FOCUS:
Shoulder positions – Trainer demonstrates safe shoulder first (pinch scaps together and down without excessive spinal extension). Have kids try the position and hold. Trainer demonstrates internal rotation (kids do not need to try this) and explain unsafe position. Discuss thinking about shoulder positions at the end of a long school day or after using any device for more than a few minutes. Shake your arms and reset by pinching scaps together and down.

GET READY:
1:00 each side – threaded shoulder on all fours

CONDITIONING:
Tabata (20/10 work:rest each round)
In a circle –
2 rounds – mountain climbers
2 rounds – jumping jacks
2 rounds – blocked squats
2 rounds – push-ups

GAME:
Knock Stuff Over – Depending on class size, line up 2-4 pairs of cones 15’ apart. Place each pair 3’-4’ apart to create safe lanes. Label start cone as #1 and exercise cone as #2 (cones can be identified during whiteboard description). Place 2 Dynamini medicine balls at each Cone #1. Stack the packages approximately 12’ beyond the second cones. This stack is referred to as “Stuff Mountain” and can be identified as such on the whiteboard. Divide kids into 2-4 groups as class size dictates (we recommend no more than 5 players per group) and line them up behind Cone #1. On “Go,” the first player in each line carries medicine balls to Cone #2 one at a time. After both medicine balls are at Cone #2, the buy-in exercises are performed, the medicine ball is picked up and rolled at Stuff Mountain. If Stuff Mountain is partially or totally knocked over, play stops and all active players do a victory lap around the field of play to give trainers time to restack the mountain and return medicine balls to Cone #1. Play progresses through the line. Use Bear crawl in “victory lap.”