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Kids Program: Focus: Crane - legs, core and jumping Week 5: October 9 - 14


Day 1

Kids Pukulan: 10 min

AMRAP in 6 minutes
10 single-leg jump-overs
10 Sit-ups
10 Air Squats

Notes:  Jump-overs: stick or line on ground, hop over with 1 leg.
Switch legs halfway through

Modifictions: Two-leg jumps instead of 1

Video Demos:
 

 

Day 2

Kids Pukulan: 10 min

10 min

3x alternating
20 second hollow hold
20 secondsuperman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

Notes: This is all skill work. Not for time. 

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.