Monday, August 1, 2016

A Brand X Method™ Kids Workout

Monthly Focus for August 2016
Foundational Movement: squats, paused movement
Physical Literacy: kicking
Planes of Movement: transverse plane
Accessory Movement: toes-to-bar, hollow holds and hollow rocks
Special Topic: nutrition

WARM-UP:

3:00-5:00
5 x basic dot drill
10 mountain climbers
10-meter side shuffle

FOCUS:
Hang power clean/Dip-Shrug-Drop-Stand (DSDS) – line up so knees touch neighbor for “knees out” drill and practice DSDS x 5

GET READY:
1:00 – bottom of the squat
1:00 each side – Samson stretch

CONDITIONING:
AMGMAP in 8:00
25-meter run
3 box squats
6 burpees
9 DSDS with light dumbbells (3#-5#), scale to just Dip-Shrug where appropriate

GAME:
Knock Stuff Over