Thursday, December 28, 2017

A Brand X Method™ Adult Workout

STRENGTH:
Back squat
3 x 85% x 2

WARM-UP:
200-meter run
8-round Tabata walking lunges
8-round Tabata bottom of the squat holds
200-meter run

CONDITIONING:
Advanced and Intermediate
4 rounds
Hill sprint
10 Cossacks each leg
Rest as walk down the hill for next sprint

Beginner
3 rounds
Hill sprint
10 supported Cossacks each leg
Rest as walk down the hill for next sprint

ACCESSORY:
Advanced
5x
15 weighted sit-ups
15 hollow rocks

Intermediate
4x
15 weighted sit-ups
15 hollow rocks

Beginner
3x-4x
15 sit-ups or weighted sit-ups
15-second hollow hold

MOBILITY:
3x
1:00 – bottom of the squat
1:00 each side – couch stretch
1:00 – foam roll back
1:00 – barbell quad smash