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Kids Program: Focus: Crane - legs, core and jumping Week 1: Sept 18 - 23


Day 1

Kids Pukulan: 10 min

3 rounds, 45 sec each station for max effort reps: 
Squats
Lunges
Tuck-ups

Notes: 

Modifications: Sit-ups for tuck-ups

Video Demos:

*Weight in heels. Hip crease below parallel. Knees out. Chest up. 

*Can walk in place or actually walk around. Trainers choice

*Keep head and shoulders off the ground and feet hovering a few inches off the ground.

*Butterfly position, hands touch behind head on ground, swing arms and touch toes at top. 


Day 2

Kids Pukulan: 10 min

2x alternating
20 second hollow hold
20 secondsuperman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Partner bridges
Partner leg raises
Partner seated straddle 

Notes:

Modifications: 

Video Demos:

With seated straddle above, partner stands in between legs facing person on ground.
Holds stick parallel to ground. Partner on ground grabs stick and pushes down to use as leverage to help raise legs off of ground. 4th video shows close to what we are doing.