Thursday, February 5, 2015

The Brand X Method

Prep
3x
1:00 bottom of squat
1:00 spiderman stretch
10 walking lunges
10 bandy side steps

Front squat
advanced and intermediate 1x 8, 1 x AMAP
beginner 3 x 5-7

5 Rds
1:00 DB thrusters
1:00 box jumps
1:00 rest

advanced and intermediate
3x
1:00 plank
5 good morning
20 tempo squats

beginner
3x
30 second plank
5 banded good mornings
10 low box step up

mobility
pigeon stretch
couch stretch

home work
short bridge or hip raises
advanced
2 x 30
intermediate
2 x 20
beginner
2 x 10