Friday, June 2, 2017 – The Brand X Method

Friday, June 2, 2017

2
Jun

Friday, June 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
400-meter run
30 air squats
20 Spider-Man lunges
2:00 – bottom of the squat

CONDITIONING:
Advanced
4 rounds
20 burpees
5 hillbilly prowler passes
5 front squats, 155#/115#

Intermediate
4 rounds
20 burpees
5 hillbilly prowler passes
5 front squats, 95#-135#/65#-85#

Beginner
3 rounds
10-15 burpees
3-5 hillbilly prowler passes
5 front squats, 20# dumbbells-75# barbell

ACCESSORY:
Advanced
30 hollow-to-reverse sit-ups
8-round Tabata plank hold
30 hollow-to-reverse sit-ups

Intermediate
20 hollow-to-reverse sit-ups
8-round Tabata plank hold
20 hollow-to-reverse sit-ups

Beginner
15-30 sit-ups
8-round Tabata plank hold
15-30 sit-ups

MOBILITY:
4x
1:00 – barbell quad smash
1:00 each side – banded pec stretch
1:00 – foam roll IT bands
1:00 – foam roll back

2 Responses

    1. Billy

      Hi Jason,
      We use an unloaded 24″x 20″ x 30″ plyo-box on our gymnastics mat as a prowler. The box slides well and approximates a genuine prowler. The distance per pass is about 8 meters.

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