Thursday, March 15, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x or 15:00
300-meter ski
10 arm circles forward and backward
10 dumbbell delt flys
20 squats

STRENGTH:
Deadlift

OPTIONAL ACCESSORIES:
4x
20 banded lat pull-downs
10 strict pull-ups

CONDITIONING:
Advanced
4 rounds
30-second bike sprint
10 bent-over barbell rows, 185#/135#
10 barbell Romanian deadlifts, 185#/135#
Rest 3:00

Intermediate
4 rounds
30-second bike sprint
10 bent-over barbell rows, 135#-165#/95#-115#
10 barbell Romanian deadlifts, 135#-165#/95#-115#
Rest 3:00

Beginner
3-4 rounds
20-second bike sprint
10 bent-over barbell rows, safe #
10 barbell Romanian deadlifts, safe #
Rest 3:00

ACCESSORY:
Advanced
4x
10 weighted hanging leg raises (feet holding dumbbell)
20 leg lifts over pad

Intermediate
3x
10 weighted hanging leg raises (feet holding dumbbell)
20 leg lifts over pad

Beginner
3x
10 hanging leg raises
10-20 leg lifts over pad

MOBILITY:
4x
2:00 barbell trap smash
1:00 barbell bicep smash
1:00 lacrosse ball in traps
1:00 banded lat stretch each side