Thursday, November 5, 2015

A Brand X Method™ Adult Workout

PREP:
10 walking high-knee hug (think knee up, toe up!)
10 walking reverse quad stretch
10 walking leg cradle
10 walking high kicks
10 skipping high kicks
10 skipping high knees
200-meter accelerating run

STRENGTH AND CONDITIONING:
7 x 100-meter sprints
Rest as long as necessary to maintain output

ACCESSORY:
Advanced
3x
10 two-point plank holds
10 strict toes-to-bar
10 strict knee-to-opposite elbow

Intermediate
3x
10 three-point plank holds
5-8 strict toes-to-bar
5-8 strict knee-to-opposite elbow

Beginner
3x
1:00 plank hold
5 strict toes-to-bar or best attempt
5 strict knees-to-elbows or best attempt

MOBILITY:
Calf smash
Couch stretch