Monday, August 28, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Sack races

FOCUS:
Dip-Squeeze – review and practice knees outward, shoulder blades squeezed

GET READY:
1:00 – leg swings
1:00 each side – Achilles stretch

CONDITIONING:
1:00 – cleans, markers-8# dumbbells
2:00 – side shuffle
1:00 – cleans, markers-8# dumbbells
2:00 – box squats
1:00 – cleans, markers-8# dumbbells

GAME:
Farmers and Lumberjacks – Scatter 9 or more tall cones around a large playing area of about 30’ x 30’, half upright and half knocked over. Divide the group into Farmers and Lumberjacks: Farmers are asked to keep the cones growing (standing) and Lumberjacks are asked to cut (knock) them down. All players must be moving at all times and cannot block or protect cones or touch other players. If at any point all cones are either up or down, the trainer calls freeze and the kids do 3 reps of a selected bodyweight exercise. Teams swap roles every few minutes.