Friday, April 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
3 wall walks
bear crawl square
2:00 – bottom of squat
1:00 – air squats

CONDITIONING:
Advanced
75 thrusters, 75#/55#

Intermediate
50-75 thrusters, 65#-75#/45#-55#

Beginner
35-50 thrusters, 10# dumbbells-45# barbell

ACCESSORY:
Advanced and Intermediate
4x
30 Russian twists
20 hollow-to-reverse sit-ups
10 hollow rocks

Beginner
3x
15-20 Russian twists
10-20 sit-ups
10 hollow rocks or 30-second hollow hold

MOBILITY:
3x
2:00 – lacrosse ball traps
2:00 – lacrosse ball shoulders
2:00 – foam roll back