March 2021 Kids Workout #4 – The Brand X Method

March 2021 Kids Workout #4


March 2021 Kids Workout #4

For 5-8 minutes
Play on bars, parallel or at pull up stations
Move laterally along the bar, swing forward and back, hold top position, hold hollow at bottom, practice pull ups

Get Ready
1 minute Hamstring on a box each side
1 minute Seated Hamstring raise with rope each side


Movement Practice
Demo and discuss Grasshoppers, goal to get foot as close to opposite hand as possible while holding plank (Strong Tree Movement Skill- on the ground)
Practice Grasshoppers as a core hold and stretch, by having kids get to extended position and pause for count of 3.


Work- Play
*ask kids to work on fluid transition from one type of movement to the next For 8 minutes

5-10 Walking Lunges into 5-10 Broad Jumps into 5-10 Single Leg Hops into 5-10 Grasshoppers

Play Ride Share “Uber/Lyft”
The goal is for players to partner up to race to complete 15 “rides”
Teams of two alternate work as they choose
Teams line up shoulder to shoulder across on one line, upon go designated partner throws 4-6# med ball (any way) to get it to or past the line 10 m away.
Accuracy will save work!
As soon as the ball lands teams race to complete the first ride to the spot their ball landed. Each direction is considered one ride. Return trip is from that spot to where ball lands after next throw back to the other line. If a trip requires two throws players must ride both legs of the trip.(no walking to the ball)
Using buddy carry (on back) Lyft version
Using wheelbarrow walks (Uber version)
Using prowler push with a buddy on the prowler (Advanced- teen)
Mark off two parallel lines with cones or chalk to define lanes
Consider using a back stop at each end to keep balls from rolling too far