Monday, November 23, 2015

A Brand X Method ™ Adult Workout

PREP:
3x
1:00 in bottom of squat
10 bandy shoulder press (light band)
10 bandy lat pull-downs
10 box step-ups (focus on neutral spine and square hips)
1:00 row

STRENGTH:
15:00 cap
Advanced
30 muscle-ups

Intermediate
30 chest-to-bar pull-ups/30 ring dips or 30 pull-ups/30 dips

Beginner
30 banded pull-ups/30 push-ups

ACCESSORY:
3x
1:00 each side – side or T-plank
Max toes-to-bar

MOBILITY:
Chest/triceps smash
Shoulder distraction