kids training plan 1: 5–8 years - Flexi-Bar

KIDS TRAINING PLAN 1: 5–8 YEARS
WELCOME TO FLEXI-BAR KIDS TRAINING
the arms will not work. Set the shoulders back and down, squeeze the
tummy muscles into the back like a big button on a settee. Soften the
elbows and the knees. Only ever shake the bar in the direction that your
fingers point so that you don’t turn any of your friends into frogs!
This training plan has been specifically designed for use with
FLEXI-BAR Kids. You can perform all of the exercises in a
sequence, or pick 3–4 of your favourites and repeat them
twice. Perform each exercise for 30–60 seconds, then rest.
Holding the FLEXI-BAR: Always hold the FLEXI-BAR in the middle of
the grip, whether you’re using one or two hands. Keep your grip relaxed,
wrists straight and elbows slightly bent. When using two hands, keep them
together at all times. Try pointing your index fingers forward, as if to make
magic spells with your fingers.
Swinging the FLEXI-BAR: The FLEXI-BAR works with the core muscles
not the big surface muscles. Therefore attempting to shake the bar from
Training Guidelines: For best results, use the FLEXI-BAR 3 times per
week, 10–15 minutes each time. Always begin with a small warm-up,
circling the arms, twisting the torso from side to side and small squats
(imagine you’re sitting down in a chair) and begin with exercise 1.
Contraindications: There are no known contraindications for children
using FLEXI-BAR. If your child is injured, sick, or in pain FLEXI-BAR
training is not recommended.
For further information visit www.flexi-bar.co.uk
BLAST OFF!
FLYING ROCKET
SHOOTING STAR
Upper, middle and lower back
Glutes, upper and lower back, hip, knee and ankle muscles
Shoulders, waist, inner thigh, hip, knee and ankle muscles
Body Position: Feet hip distance apart, knees soft, body weight
through heels. Double hand grip over head with elbows soft.
Swinging Motion: Up and down.
Body Position: Body weight over right leg, take left leg backwards;
lift leg by squeezing your bottom. Hold FLEXI-BAR with both hands no
lower than chest height. Lean forward from hips pull your belly button
in. Imagine you are a plane about to take off. Change sides.
Body Position: Balance on right leg, keeping the knee soft. Lift
other leg off the floor. With the FLEXI-BAR in left hand, lift both arms
out to the side, imagining you are a big star shining brightly in the
sky. Repeat on other side.
Swinging Motion: Forward and back.
Swinging Motion: Out and back.
WINGS
STUCK IN THE MUD
DEAD BEETLE
Shoulders, upper and middle back
Upper and mid back, shoulders, lower back, abdominals
Chest, abs, lower back
Body Position: Hold FLEXI-BAR in right hand, arm pointing
diagonally up to the sky with left arm down by side. Stand tall, holding
tummy tight. Imagine how a bird would look flying. Swing your FLEXIBAR, trying to move your wing very slowly down and up, like a bird.
Swinging Motion: Out and back.
Body Position: Kneeling down, hold your tummy tight. With arms
over head, shoulders pulled down, imagine you’ve been caught in the
mud and cannot move your legs!
Swinging Motion: Up and down.
Body Position: Lying on back, feet off the floor and knees bent to
90 degrees. Hold FLEX-BAR with both hands over your chest, arms
straight up in air. Dead beetles don’t move, so try to keep your legs
perfectly still and shake the FLEXI-BAR.
Swinging Motion: Up and down.
RACING DRIVER
GOLFER
T FOR TROUBLE
Chest and back
Glutes, lower back, upper back, hamstrings
Core, shoulders, waist, abs
Body Position: Stand tall with feet hip-width apart. Arms out in
front, elbows soft, imagining you’re holding a steering wheel. Once
the FLEXI-BAR is swinging change direction of wrists as if driving a
car. Noises optional!
Body Position: Stand tall, tummy pulled tight, shoulders back and
down. Imagine you’re playing golf, bending forward from the hips, eyes
forward. Hold FLEXI-BAR with both hands and begin swinging, rotate
your torso as if you’re about to hit the ball.
Body Position: Lying on right side with right elbow under shoulder.
Keep shoulders and hips in line, and bend knees. Lift body weight on to
right elbow and shake FLEXI-BAR with outstretched left arm making a
‘T’ shape with your body. Repeat on other side.
Swinging Motion: Forward and back.
Swinging Motion: Forward and back
Swinging Motion: Up and down.
KIDS TRAINING PLAN 2: 9–12 YEARS
WARRIOR
TREE
STORK
Quads, inner thighs, shoulders, abs and back
Inner & outer thigh, chest, back, biceps, hip, knee & ankle muscles
Thighs, glutes, triceps, abs
Body Position: Feet wider than shoulder-width, turn left foot
out and bend left knee so that it is in line with ankle. Hold right leg
straight, knee soft and toes pointing forward. With both arms held
out to side, hold FLEXI-BAR in left hand and swing. Change sides.
Body Position: Weight over right leg, bend left leg and position foot
over inside of calf or thigh, avoiding knee joint. Imagine you are a tree,
standing tall, strong and perfectly still. Hold FLEXI-BAR with both hands
at chest height and swing.
Swinging Motion: Out and back.
Swinging Motion: Forward and back.
Body Position: Weight on left leg and lift right leg to 90 degrees
with bent knee. Stand tall and proud, lifting your chest up and hold
tummy tight. Hold FLEXI-BAR behind body and swing.
Swinging Motion: Up and down.
CROUCHING TIGER
JUMPING FROG
SUMO WRESTLER
Thighs, glutes, inner thighs, lower back, abs, shoulders
Glutes, thighs, chest, back, calves
Inner and outer thigh, waist, shoulders
Body Position: Feet hip-width apart with shoulders back and down.
Do a half-squat position and shake the FLEXI-BAR. Add a jump from
the squat while the FLEXI-BAR is moving; soften the knees as you
land the jump.
Body Position: Feet wide with toes pointing out, hold FLEXI-BAR in
left hand. Perform a wide squat and transfer weight to right leg, like a
Sumo, lifting the left leg off the floor. Shake the FLEXI-BAR in line with
the leg, palm facing down. Repeat on other side.
Swinging Motion: Forward and back.
Swinging Motion: Out and back.
Body Position: Sink down into a squat, legs wide and toes turned
out. Place body weight on to the balls of the feet, lifting heels off the
floor. Hold the FLEXI-BAR over head with both hands.
Swinging Motion: Up and down.
ROCKING HORSE (MOVING POSE)
TUG OF WAR (PARTNER POSE)
SUPER HERO
Chest, back, thighs, hamstrings
Core, chest and back, thighs and glutes
Core, upper and lower back, glutes
Body Position: Stand with weight on left leg, right foot off the floor
with knee bent, in front of body. Jump from left leg forward onto right
leg, lifting the left heel up towards the bottom, return back to left leg
in rocking motion.
Swinging Motion: : Forward and back.
The team at FLEXI-SPORTS
believe that our kids are
our future.
We feel that exercise and movement
are an essential part of growing up to
be a healthy adult. FLEXI-BAR training
is a great way to help develop both
a strong body and a positive attitude
towards exercise.
Body Position: Stand opposite partner and shake hands. Take the
FLEXI-BAR in opposite hand and shake by side. Take a foot off the
floor and try to pull each other over.
Swinging Motion: Up and down
Body Position: Lie on stomach, hands over head and legs out-
stretched. Lift arms and legs off floor and move FLEXI-BAR overhead.
Swinging Motion: Forward and back.
Looking for more innovative
fitness equipment?
XCO Trainer
Flexi:Bak
You Breathe
www.flexi-sports.co.uk