Friday, July 15, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 Spiderman stretches
10 overhead walking lunges (light weight)
10-meter bear crawl I pattern
200-meter run

2x
10 power ball shots
10 jumping lunges

CONDITIONING:
Advanced
20 mountain climbers
15 handstand push-ups
40 mountain climbers
12 handstand push-ups
60 mountain climbers
9 handstand push-ups

Intermediate
20 mountain climbers
12 dumbbell presses
40 mountain climbers
9 dumbbell presses
60 mountain climbers
6 dumbbell presses

Beginner
15 mountain climbers
9 dumbbell presses
30 mountain climbers
6 dumbbell presses
45 mountain climbers
3 dumbbell presses

Advanced and Intermediate
3x-5 x
5 drop push-ups
10 ring rows

Beginner
3x
5-10 push-ups
5-10 ring rows

MOBILITY:
Shoulder distraction
Sideline smash