Friday, March 4, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps

STRENGTH:
Back squat
Advanced and Intermediate
1 x 8, 1 x AMAP

Beginner
3 x 5-7

CONDITIONING:
Advanced and Intermediate
10-8-6-4-2
Front squats (using last cycle’s numbers)
10-15-20-25-30
Box jump/step down

Beginners (Not for Time)
3-5 rounds
5 perfect front squats
8-10 box jump/step downs

ACCESSORY:
Advanced and Intermediate
3x
1:00 plank
5 good mornings
20 tempo squats (4-second eccentric/down phase)

Beginner
3x
30-second plank
5 banded good mornings
10 low box step-ups

MOBILITY:
Pigeon stretch
Couch stretch