Wednesday, July 22, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10 box step-ups (5 each leg)
10 pogos
10 walking lunges (5 each leg)
10 knees-to-elbows
10 Cossacks (5 each leg)
10 good mornings

STREGTH:
Advanced (Cap 35:00)
5 rounds, 30 seconds between movements/2:00 between rounds
All movements strict
5 flags
10 toes-to-bar
10 knee-to-opposite elbows
30 flutter kicks
30 mountain climbers

Intermediate
5 rounds, 30 seconds between movements/2:00 between rounds
All movements strict
2-3 flags
5-8 toes-to-bar
5-8 knee-to-opposite elbows
30 flutter kicks
30 mountain climbers

Beginner (Cap 21:00)
3-4 rounds, 30 seconds between movements/2:00 between rounds
All movements strict
10 hollow rocks
5 toes-to-bar or best effort
5 knees-to-opposite elbows or best effort
30 flutter kicks
30 mountain climbers

MOBILITY:
Upward dog
Downward dog
Child’s pose

Photo Credit:
Danell Marks Photography- San Diego, Ca​