Thursday, May 3, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 lacrosse ball bottom of feet
1:00 bottom of the squat hold
1:00 pigeon pose each side
20 squats

STRENGTH:
Deadlift

CONDITIONING:
Not for time and until mechanics deteriorate
Advanced and Intermediate
5 good mornings, starting at 50% of your 1-rep max back squat
5 broad jumps
Add 10# each round

Beginner
5 rounds*
5 good mornings, starting w/15#-35# barbell
5 broad jumps
Add 5# each round
*Stop if mechanics deteriorate

ACCESSORY:
Advanced
4x
25 leg lifts over pad
25 hollow-to-reverse sit-ups

Intermediate
3x
25 leg lifts over pad
25 hollow-to-reverse sit-ups

Beginner
3x
10-20 leg lifts over pad
15-20 sit-ups

MOBILITY:
3x
1:00 lacrosse ball in traps
1:00 lacrosse ball in shoulders
2:00 foam roll back