Monday, February 13, 2017

A Brand X Method™ Kids Workout

WARM-UP:
5x
50-meter sprint
30-second plank hold

FOCUS:
T-plank – freeze and hold practice

GET READY:
1:00 – child’s pose
1:00 each side – couch stretch

CONDITIONING:
3-5 rounds

On trainer’s slow count –
10 PVC back squats
10 PVC box squats
10 PVC front squats
20 broad jumps

GAME:
Whack-a-Mole – Create an enclosure with 4-5 plyo-boxes, leaving at least 1-meter diameter of space in the center. Arrange about 10 saucer cones in a circle about 2 meters outside the enclosure. Provide each kid with a Gator Skin dodgeball or similar soft ball. A “mole” is selected and instructed to enter the enclosure and hold the candlestick position when cued (about every 20-30 seconds, call for a 10-second hold). Players attempt to strike the mole with the dodgeballs whenever the mole pokes its feet out. However, players must do broad jumps to get to the ring of flat cones outside the enclosure prior to throwing dodgeballs. Rotate moles often.