Tuesday, April 4, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 Cossacks
10 walking lunges
20 air squats
1:00 – plank hold

CONDITIONING:
Advanced
5 rounds
10 sumo deadlift high pulls, 95#/65#
10 front squats, 95#/65#
30 double-unders

Intermediate
5 rounds
10 sumo deadlift high pulls, 75#/55#
10 front squats, 75#/55#
20 double-unders

Beginner
3-5 rounds
5-10 sumo deadlift high pulls, 15#-45#
5-10 front squats, 10#-20# dumbbells
15-30 pogos

ACCESSORY:
2x
Advanced and Intermediate
Max plank hold
35 hollow rocks

Beginner
Max plank hold
Accumulate 1:00 hollow hold

MOBILITY:
4x
2:00 each side – couch stretch
2:00 – foam roll glutes
2:00 – foam roll back