Tuesday, May 8, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 barbell quad smash each leg
1:00 bottom of the squat hold
20 box step-ups
100-meter backward run

STRENGTH:
Back squat

CONDITIONING:
Advanced
2x
2 rounds
20 squats
10 good mornings, 155#/115#
5 hillbilly prowler passes, +45#/25#
Rest 2:00

Intermediate
2x
2 rounds
20 squats
10 good mornings, 95#-135#/65#-85#
5 hillbilly prowler passes, +25#/15#
Rest 2:00

Beginner
2x
2 rounds
100 squats
10 good mornings, PVC-65#
5 hillbilly prowler passes
Rest 2:00

ACCESSORY:
Advanced
4x
20 banded side steps each leg
10 banded TKE squats (https://www.youtube.com/watch?v=sim6gnseS9E)

Intermediate
3x
20 banded side steps each leg
10 banded TKE squats

Beginner
3x
10 banded side steps each leg
10 banded TKE squats

MOBILITY:
3x
2:00 banded pec stretch each side
2:00 banded Samson stretch each side
2:00 bottom of the squat hold