Friday, July 14, 2017

A Brand X Method™ Adult Workout

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

CONDITIONING:
Advanced
150 wall ball shots, 20#/14#

Intermediate
100 wall ball shots, 20#/14#

Beginner
50-75 wall ball shots, 6#-20#

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

Intermediate
3x
20-25 leg lifts over pad
10-15 leg lifts on P-bars

Beginner
4x
10-20 leg lifts over pad
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