Friday, December 30, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles forward and backward
10 arm swings front to back
10 light dumbbell or bandy presses
10-meter bear crawl forward and backward

CONDITIONING:
With a partner
3-5 rounds
10 light medicine ball two-hand chest pass
15 burpees
* Medicine ball pass can be into a wall if no partner is available
* Burpees can be scaled for partner’s ability

ACCESSORY:
Advanced and Intermediate
2x-3x
5-10 dips w/5-second engaged hold at bottom
10-20 perfect tempo push-ups

Beginner
2x-3x
jump to support w/15-30-second hold at top
10-20 tempo push-ups

* tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Calf stretch
Upward dog
Shoulder distraction
Triceps stretch