Monday, January 15, 2018

A Brand X Method™ Kids Workout

WARM-UP:
Tabata (8 rounds – 20 seconds work, 10 seconds rest)
Alternate
Hollow holds
Plank holds

FOCUS:
Air squat – practice super-slow five count with muscles on

GET READY:
1:00 happy baby at wall
1:00 each side seated hamstring (cue flat back)

CONDITIONING:
AMGMAP in 8:00
10-meter side shuffle out => 10-meter side shuffle back
5 good slow air squats
Carry medicine ball over boxes (place jump boxes together so kids must climb them while carrying dodgeball or 4#-6# medicine ball)

GAME:
2:00 dodgeball w/30-second plank hold if hit by ball
1:00 kick dodgeballs to each other
2:00 dodgeball