Thursday, December 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 banded good mornings
20 walking lunges
10 Bulgarian split squats each leg
10 jumping squats

CONDITIONING:
Advanced
4 rounds
15 box jumps, 24”/20”
5 hillbilly prowler passes
15 dumbbell goblet squats, 50#/35#

Intermediate
4 rounds
10-15 box jumps, 24”/20”
4 hillbilly prowler passes
10-15 dumbbell goblet squats, 40#/30#

Beginner
4 rounds
10-15 box jumps or step-ups, 12”-20”
3 hillbilly prowler passes
10-15 squats

ACCESSORY:
Advanced
4x
20 hollow rocks
Max hollow hold

Intermediate
3x
20 hollow rocks
Max hollow hold

Beginner
3x
20-second hollow hold on ground
20-second hanging hollow hold

MOBILITY:
3x
2:00 – lacrosse ball in traps
2:00 – lacrosse ball in shoulders
2:00 – bottom of the squat