October 2021 Kids Workout #3 – The Brand X Method

October 2021 Kids Workout #3


October 2021 Kids Workout #3

5 minutes
Plank Games using pulling
Pair kids up according to relative size and strength, then from plank position using cross
hand, then mirror hand, then grip at forearm, two finger grip, etc. upon go pairs try to
make the other player lose their balance. Finish with a 360 degree spin.

Get Ready
1 minute Sampson Stretch each side
1 minute 90-90 stretch

Movement Practice
Hinge plus Sprint and training movement transitions
Discuss transitioning from one movement to the next, thinking about and planning what
moves first when going from a squat to a run, or from a deadlift to a jump.
Demonstrate and then have kids explain which movement skills are primary.

Work- Play
AMCAP 8-12 minutes
5-10 Kb Deadlift (8-16#) into Walking Lunges 10 meters/30 feet
5-10 Burpees into 5-10 Lateral Jumps

  • use pumpkins for lift and or jump over as desired
    Play Tug of War
    Divide the group into two relatively equal teams using size and strength as guides.
    Show kids how to grip the rope and explain that wrapping any body parts is disallowed.
    Upon go, in a test of strength: teams pull on opposite ends of a rope, with the goal being
    to bring the rope a certain distance in one direction against the force of the opposing
    team’s pull. Mark the rope with a flag in the center and use a cone as starting point. A
    team is declared winner when they pull the central flag past a predesignated point