Wednesday, September 7, 2016

A Brand X Method™ Adult Workout

PREP:
10 walking high knee hug (think knee up, toe up)
10 walking reverse quad stretch
10 walking leg cradle
10 walking high kicks
10 skipping high kicks
10 high-knee skips
200-meter accelerating run

CONDITIONING:
7 x 100-meter sprint
Rest as long as necessary to maintain output

ACCESSORY:
Advanced
3x
10 x 2-point plank (hold for 2-3 count)
10 strict toes-to-bar
10 strict knee-to-opposite-elbow

Intermediate
3x
10 x 3-point plank (hold for 2-3 count)
5-8 strict toes-to-bar
5-8 strict knee-to-opposite-elbow

Beginner
3x
1:00 plank
5 strict toes-to-bar or best effort
5 strict knees-to-elbows or best effort

MOBILITY:
Calf smash
Couch stretch