Friday, October 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2:00 – plank
20 sit-ups
20 oblique crunches each side
20 dumbbell side bends each side
2:00 – jump rope

CONDITIONING:
Advanced
4 rounds
10 ring pull-ups
10 medicine ball side throws
10 ring dips

Intermediate
4 rounds
10 ring pull-ups
10 medicine ball side throws
10 dips

Beginner
3 rounds
10 ring rows
10 medicine ball side throws
10 bench dips or incline push-ups

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

Intermediate
3x
20 hollow-to-reverse sit-ups
10 hollow rocks

Beginner
3x
20 sit-ups
10-15-second hollow hold

MOBILITY:
4x
1:00 – lacrosse ball in traps
1:00 – banded lat stretch
1:00 – banded pec stretch
1:00 – foam roll back