Wednesday, January 11, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Alternate –
50-100-meter sprint
50-100-meter high-knee skip

FOCUS:
Line kids up at 20″ box. One at a time performs a handstand kick-up from box progression to teach amount of power at 50% and 90% of kick. Make one line per trainer. Transfer to wall for group that is able to.

GET READY:
1:00 – child’s pose
1:00 – wounded eagle (note: wiggle hips away from hands to increase stretch)

CONDITIONING:
5-7 rounds
10-meter overhead carry, AbMat or 10# bumper plate
10-meter frontal carry (arms out, parallel to floor)
10 bunny hops to plate or AbMat
10 flutter kicks or AbMat sit-ups

GAME:
Spinning Dodgeball