Tuesday, February 27, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x or 12:00
1:00 couch stretch each side
20 Spider-Man lunges
20 banded hamstring curls

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
3x
1:00 max banded leg extensions
10 dumbbell pile squats
10 dumbbell Cossacks each leg

CONDITIONING:
Advanced
3 rounds
Hill sprint*
20 dumbbell goblet squats, 45#/35#
10 air squats

Intermediate
3 rounds
Hill sprint*
15-20 dumbbell goblet squats, 35#/25#
10 air squats

Beginner
3 rounds
200-meter run
10-20 dumbbell goblet squats, 10#-25#
10 air squats

* Hill is ~100 meters w/20-degree incline at steepest point and comes with ~75-meter flat from gym to top of hill.

ACCESSORY:
Advanced
4x
25 straight leg sit-ups
10 hollow rocks

Intermediate
3x
25 straight leg sit-ups
10 hollow rocks

Beginner
3x
20 straight leg sit-ups
10-second hollow hold

MOBILITY:
3x
1:00 cobra pose
1:00 triangle pose each side
2:00 foam roll back