Thursday, April 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – bottom of the squat
1:00 each side – couch stretch
30 air squats

CONDITIONING:
3 rounds
5 hillbilly prowler pushes
10 box jumps

ACCESSORY:
Advanced
5x
20 leg lifts over pad
20 hollow rocks
20 flutter kicks

Intermediate
4x
20 leg lifts over pad
20 hollow rocks
20 flutter kicks

Beginner
3x-4x
10-20 leg lifts over pad
10-20 hollow rocks or 10 x 3-second hollow holds
20 flutter kicks

MOBILITY:
3x
1:00 – cobra pose
2:00 – bottom of the squat
2:00 – foam roll back
1:00 – lacrosse ball traps