Thursday, May 24, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 dumbbell side bends each side
1:00 banded hamstring stretch each leg
1:00 hamstring floss each leg
10 dumbbell deadlifts

STRENGTH:
Deadlift

CONDITIONING:
Death by 3 hillbilly prowler passes and dumbbell pile squats
*Prowler passes stay constant; squats start at 5 reps and increase by 2 reps every minute until failure
Advanced – 70#/45#
Intermediate – 50#/30#
Beginner – 10#-25#

ACCESSORY:
Advanced
3x
25 banded hamstring curls
25 banded pull-throughs

Intermediate
3x
20 banded hamstring curls
20 banded pull-throughs

Beginner
3x
10-15 banded hamstring curls
10-15 banded pull-throughs

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