SKILL Box squats: Using a low jump box and plates as needed, have athlete sit on the box and find the best bottom position. Athlete stands up and then tries to return to the exact same position. For added challenge, start from standing and perform a touch-and-go squat.
Sorta Tabata (10sec on/10 sec off) of trainers choice of movements
AMRAP in a given amount of time of
3 Box Squats
Bear crawl 7 yds
5 Push press (Oompa Loompa -> I don’t know ->Press)
Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones (cut down trees). Recommended guidelines: only hands can be used to tip or stand up cones, kids switch roles at least once during the game.
Musical Squats: Athletes start out standing in a circle (or a line if that works better) in a squat stance with pinky toe side of shoes touching. While music plays, athletes squat in pairs with “neighbor knees” touching to facilitate keeping knees out in the squat. When the music stops, the two athletes in the act of squatting move to the outside of the circle and continue squatting until only 4 are left and the game starts again.
Heel Balance Drill: Standing with toes hanging off a plate, perform a squat. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.
Move around the cones and FREEZE: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls out. When “Freeze!” is called, athletes try to stop as quickly as possible and freeze like a statue.