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Kids Program: Focus: Crane - legs, core and jumping Week 4: October 2 - 7


Day 1

Kids Pukulan: 10 min

Tabata
Squats
Broad Jumps
Flutter Kicks

Tabata is 8 rounds for each movement. 1 rounds is 20 seconds of work, 10 seconds of rest.
Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes.
May have them rest 30 extra seconds when switching movements.

Notes:

Modifictions:

Video Demos:
 

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

*Land with soft knees.

 

Day 2

Kids Pukulan: 10 min

3 Rounds For Time:
10 Sumo Deadlift High Pull
10 step-downs
20 Mountain Climbers

Time Cap: 7 min

Notes: Depending on their experience with the deadlift, either do angry gorilla 

(no high pull) or try SDHP with very light weight. 

Video Demos: