Friday, February 2, 2018

A Brand X Method™ Adult Workout

WARM-UP:
5x
1:00 bottom of the squat hold
1:00 bike
15 dumbbell delt flys
15 ring rows

STRENGTH:
Shoulder press

10:00
Build to a heavy 5-rep barbell row

CONDITIONING:
2 rounds
3:00
Max seated dumbbell shoulder press
2:00
Max dumbbell upright row
1:00
Max calories on bike
Rest 1:00

Advanced – 40#/30# dumbbells
Intermediate – 30#/20# dumbbells
Beginner – 10#-25# dumbbells

ACCESSORY
Advanced
4x
30-second L-sit hold
30-second hollow hold

Intermediate
3x-4x
20-30-second L-sit hold
20-30-second hollow hold

Beginner
3x
1:00 L-sit hold practice
20-second hollow hold

MOBILITY:
3x
2:00 pigeon pose each side
2:00 foam roll glutes
2:00 foam roll lats