Friday, April 6, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 couch stretch each side
1:00 pigeon pose each side
20 PVC pass-throughs
200-meter ski

OPTIONAL ACCESSORIES:
3x
20 dumbbell delt flys
20 dumbbell seal rows

CONDITIONING:
Advanced
150 wall ball shots, 20#/14#
10 mountain climbers at the top of every minute

Intermediate
100 wall ball shots, 20#/14#
10 mountain climbers at the top of every minute

Beginner
50 wall ball shots, 6#-14#
10 mountain climbers at the top of every minute

ACCESSORY:
Advanced
4x
25 leg lifts over pad
15 leg lifts on p-bars

Intermediate
3x
25 leg lifts over pad
15 leg lifts on p-bars

Beginner
3x
10-20 leg lifts over pad
5-10 leg lifts on p-bars

MOBILITY:
3x
1:00 lacrosse ball in shoulders
1:00 lacrosse ball in thoracic
1:00 foam roll back
1:00 banded lat stretch