Monday, December 7, 2015

A Brand X Method™ Kids Workout

WARM-UP:
4x
5 toes-to-bar on floor – toes touch overhead; rep is counted at return of feet to floor
Flip in place
5 push-ups

FOCUS:
Deadlift and angry gorillas – remind kids that hands do not need to touch the floor. Do the stride => reset => broad jump drill on trainer count

GET READY:
1:00 each side – roped hamstring
1:00 each side – roped abductor, adductor

CONDITIONING:
2-3 rounds
1:00- kettlebell deadlifts
30-second rest
1:00 – toes-to-bar on floor
30-second rest
1:00 – plank hold
30-second rest
1:00 – snowball throwing (“snowballs” are plastic-wrapped packing peanuts or of similar construction)
30-second rest

GAME:
UPS Package Delivery – Divide class into teams. Using a large cardboard box, teams choose one player to be in the box. Box is pushed for time through a short obstacle strewn course. For the last 10 meters the kid in the box gets out and the entire team bear crawls to the finish cone.  A sturdy laundry basket may be substituted for the box where a soft surface is unavailable.