Thursday, April 13, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 leg swings forward and backward
10 leg swings side to side
400-meter run

CONDITIONING:
Advanced
50-40-30-20
Good mornings, 45#
25-20-15-10
Dumbbell box step-ups, 20”/16”, 45#/30#

Intermediate
25-20-15-10
Good mornings, 45#
18-15-12-9
Dumbbell box step-ups, 20”/16”, 35#/20#

Beginner
20-15-10-5
Good mornings, PVC-35#
18-15-12-9
Box step-ups, 12”-16”, unloaded-20# dumbbells

MOBILITY:
4x
1:00 – lacrosse ball hamstring
1:00 – foam roll glutes
2:00 each side – pigeon pose