Wednesday, February 10, 2016

A Brand X Method™ Kids Workout

WARM-UP:
Switch

FOCUS:
1:00 – bar play (hang and swing)
2-3 strict pull-up attempts

GET READY:
1:00 each side – piriformis on the ground
1:00 each side – hamstring on a box

CONDITIONING:
Play-based long intervals
Alternate two groups 2x through:
2:00 –
4 walking lunge four steps
3 broad jumps
2 slow front squats, unloaded
2:00 –
Play with sand, clay or Play-Doh

GAME:
Pick Up Sticks – Teams are arranged in line at two start cones 2-3 meters apart. Trainer starts play by turning, spinning, shaking and throwing PVC to the floor. The trainer will then take away the one PVC that appears to be the easiest to remove without moving any others. This PVC will be handed to the first player in one of the lines. The player is instructed to move a single PVC from the rest without moving any others. He or she may take up to two minutes to complete this. If successful the other team does 5 reps of a predetermined bodyweight exercise and the next person on his or her team goes. If unsuccessful, that player must perform 5 reps of the predetermined exercise and the next person to go is the first player in line on the other team. Predetermined exercises that work well include burpees, floppies, jumping jacks and squats.