Tuesday, April 24, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 walking lunges
20 dumbbell sumo squats
20 air squats
1:00 jump rope

STRENGTH:
Back squat

CONDITIONING:
Advanced
2 x AMRAP in 8:00, rest 2:00 between
15 front squats, 65#/45#
15 good mornings, 65#/45#
10 box jumps, 24”/20”

Intermediate
2 x AMRAP in 8:00, rest 2:00 between
10-12 front squats, 65#/45#
10-12 good mornings, 65#/45#
10 box jumps, 24”/20”

Beginner
2 x AMRAP in 8:00, rest 2:00 between
10 front squats, 10# dumbbells-55# barbell
10 good mornings, PVC-55#
10 box jumps or step-ups, 12”-20”

ACCESSORY:
Advanced
3x
2:00 plank hold
25 hollow rocks
25 reverse sit-ups

Intermediate
3x
1:00-2:00 plank hold
20 hollow rocks
20 reverse sit-ups

Beginner
3x
1:00 plank hold
10 hollow rocks or 10-20-second hollow hold
20-25 sit-ups

MOBILITY:
2x
2:00 cobra pose
2:00 pigeon pose each side
1:00 triangle pose each side