Friday, January 12, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
2x
20 seated dumbbell shoulder presses
20 sit-ups
20 dumbbell delt flys
20 PVC pass-throughs

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
1-mile run
30 dumbbell Bulgarian split squats each leg
1-mile run

Intermediate
1-mile run
20-30 dumbbell Bulgarian split squats each leg
1-mile run

Beginner
800-meter run
15-20 Bulgarian split squats each leg, unloaded
800-meter run

ACCESSORY:
Advanced
3x
30 crunches
30 hollow-to-reverse sit-ups

Intermediate
3x
20 crunches
20 hollow-to-reverse sit-ups

Beginner
3x
20 crunches
20 butterfly sit-ups

MOBILITY:
3x
10 blocked squats (feet together)
1:00 frog stretch
1:00 V-sit
2:00 bottom of the squat
2:00 barbell quad smash