Rise + Squat • Burst

A quick burst to build agility, coordination, and stability

For kids—and grown-ups too

Builds

Focus • Strength

Coordination • Confidence

After sitting • Transition time

Before recess • Ages 3+

The Spark

Let’s move. Wake it up.

Pick all or mix.

Move with control.

Stay steady. Breathe.

Try It

• High Knees • Lift fast, light

• Mountain Shape • Stand tall

• Squat Jumps • Bend low, jump

• Warrior Shape • Ground, reach tall

• Cross Crawl • Opposite hand-knee

Keep It Going

Repeat 2–3 rounds.

Change speed.

Swap in new shapes.

Movement resets the mind.

ZigZag Creature Tip

Virex likes this break.

Bold explorer

Tries new ways

Try this next →

Standing Side Stretch

Zig Cue • Extension & Reach

Unlock ZigZag Trail — Trail Pass

See you on the trail → 🐾

ZigZag all over the world 🌍  

where the wild things go

This practice is for educational purposes. 

Please listen to your body and modify 

as needed. Younger children should use 

guidance and supervision.