Friday, June 2, 2017
A Brand X Method™ Adult Workout
WARM-UP:
2x
400-meter run
30 air squats
20 Spider-Man lunges
2:00 – bottom of the squat
CONDITIONING:
Advanced
4 rounds
20 burpees
5 hillbilly prowler passes
5 front squats, 155#/115#
Intermediate
4 rounds
20 burpees
5 hillbilly prowler passes
5 front squats, 95#-135#/65#-85#
Beginner
3 rounds
10-15 burpees
3-5 hillbilly prowler passes
5 front squats, 20# dumbbells-75# barbell
ACCESSORY:
Advanced
30 hollow-to-reverse sit-ups
8-round Tabata plank hold
30 hollow-to-reverse sit-ups
Intermediate
20 hollow-to-reverse sit-ups
8-round Tabata plank hold
20 hollow-to-reverse sit-ups
Beginner
15-30 sit-ups
8-round Tabata plank hold
15-30 sit-ups
MOBILITY:
4x
1:00 – barbell quad smash
1:00 each side – banded pec stretch
1:00 – foam roll IT bands
1:00 – foam roll back
Hillbilly Prowler Passes?
Hi Jason,
We use an unloaded 24″x 20″ x 30″ plyo-box on our gymnastics mat as a prowler. The box slides well and approximates a genuine prowler. The distance per pass is about 8 meters.