Friday, January 29, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps

STRENGTH:
Front squat
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 5

CONDITIONING:
3:00
Box jumps
rest 2:00
2:00
Dumbbell thrusters
rest 1:00
1:00
Max calories on ski erg or rower

ACCESSORY:
3x
1:00 plank
5 good mornings
10 low box step-ups, ≤ 20”

Beginner
3x
30-second plank
5 banded good mornings
10 low box step-ups, ≤ 20”

MOBILITY:
Pigeon stretch
Couch stretch