Monday, April 9, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC pass throughs
10 leg swings side to side
10 leg swings forward and backward
10 burpees
100-meter run

STRENGTH:
Bench press

OPTIONAL ACCESSORIES:
3x
15 dumbbell pec flys
15 decline push-ups

CONDITIONING:
3:00
Max leg lifts over pad

-then-

Advanced
For time:
100 pull-ups
100 push-ups
100 squats
100 sit-ups

Intermediate
60-75 pull-ups
60-75 push-ups
60-75 squats
60-75 sit-ups

Beginner
35-50 pull-ups or ring rows
35-50 push-ups or incline push-ups
35-50 squats
35-50 sit-ups

ACCESSORY:
Advanced
4x
20 dumbbell side bends each side
20 oblique crunches each side

Intermediate
3x
20 dumbbell side bends each side
20 oblique crunches each side

Beginner
3x
10-15 dumbbell side bends each side
10-15 oblique crunches each side

MOBILITY:
3x
1:00 triangle pose each side
1:00 pigeon pose each leg
1:00 foam roll back
1:00 foam roll quads