Tuesday, May 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – bike
30 squats
1:00 – row

CONDITIONING:
3 rounds
Advanced
Hill sprint
20 front rack walking lunges, 95#/65#

Intermediate
Hill sprint
20 front rack walking lunges, 75#/55#

Beginner
Hill sprint
20 front rack walking lunges, 10# dumbbells-35# barbell

ACCESSORY
Advanced
4x
30 leg lifts over pad
30 hollow rocks

Intermediate
3x-4x
20-30 leg lifts over pad
20-30 hollow rocks

Beginner
3x
15-20 leg lifts over pad
15-20 hollow rocks or 15-20-second hollow hold

MOBILITY:
4x
1:00 – cobra pose
1:00 – couch stretch
1:00 – triangle pose