The Brand X Method Kids Workout – Explore/Express
Create a large cone course 30 meters x 30 meters. Have kids kick dodgeballs around the course any way they want; allow for improvisation.
1:00 alternate cat-cow yoga stretch
1:00 each side triangle against the wall
Demonstrate and review a cross-body plank pass: from a plank position child reaches with one arm underneath and across midsection to move a light object or dumbbell to opposite side of torso, switching hands to move back, etc. Plank must be maintained and goal is not to lose solid plank position. Have kids practice, use plank progressions (one knee down for a few seconds at a time as needed) rather than allow twisting or loss of plank.
AMGMAP in 10:00-12:00
10 cross-body plank passes (marker-10# dumbbell according to ability to maintain plank)
10 box squats
10 box jumps or step-ups
Lateral Plank Walk Races – Coaches stop players who lose plank by tapping shoulder and player returns to start position.