Friday, February 9, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 plank hold
30-second dumbbell overhead hold
20 dumbbell delt flys
20 sit-ups

TEKKERS:
10:00
Handstand walk practice

CONDITIONING:
Advanced
4 rounds
Hill sprint*
10 push presses, 115#/85#
10 front rack walking lunges, 115#/85#

Intermediate
4 rounds
Hill sprint*
10 push presses, 95#/65#
10 front rack walking lunges, 95#/65#

Beginner
3 rounds
200-meter run
10 push presses, 10# dumbbells-55# barbell
10 walking lunges, unloaded-45#

*Hill is approximately 100 meters w/~20-degree incline at steepest point. There is a ~75-meter flat from the gym to the top of the hill.

ACCESSORY:
Advanced
3x
15 hanging leg raises
15 weighted sit-ups
25 crunches

Intermediate
3x
10 hanging leg raises
10 weighted sit-ups
20 crunches

Beginner
3x
10 hanging leg raises
10 sit-ups
15 crunches

MOBILITY:
3x
2:00 pigeon pose each side
2:00 couch stretch each side
2:00 foam roll glutes
2:00 foam roll quads