Friday, October 30, 2015

A Brand X Method™ Kids Workout

WARM-UP:
3:00-5:00
Broad jump for 10 meters
Bear crawl back
1 forward roll

FOCUS:
Kid President – Dip-Shrug-Drop-Stand (DSDS)

GET READY:
1:00 – wrist stretches, forward (palms down)
1:00 – wrist stretches, backward (palms up)
1:00 – bottom of the squat

CONDITIONING:
AMGMAP in 8:00
Suggest groups A and B
20 box jumps or step-ups
10-meter roped weighted pull, 15#-25# (keep hands supinated and arms in sagittal plane)

GAME:
World War Z

Create two teams—“people” and “zombies”—and place obstacles all around the play area. Zombies share at least one heavy medicine ball, 10#-14#, to pass or carry, and they all remove their shoes and must drag a leg. If a person is caught (tagged) by a zombie, all of the people have to do 3 reps of a trainer-designated exercise while the zombies hold a plank position. Then the people go back to evading the zombies.