Wednesday, June 6, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 weighted plank (plate on lower back)
30-second hollow
15 hollow rocks

CONDITIONING:
Death by butterfly sit-ups
Start at 5 reps and increase by 1 rep every minute until failure

ACCESSORY:
Advanced
3x
30 dumbbell side bends each side
30 Russian twists

Intermediate
3x
20-25 dumbbell side bends each side
20-25 Russian twists

Beginner
3x
15-20 dumbbell side bends each side
15-20 Russian twists

MOBILITY:
3x
1:00 couch stretch each side
2:00 barbell quad smash
2:00 pigeon pose each side