Monday, August 28, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 incline push-ups
400-meter row
Bear crawl square

CONDITIONING:
Advanced and Intermediate
EMOM for 20:00
Odd – 5 dumbbell shoulder presses
Even – max banded triceps press-downs

Beginner
EMOM for 10:00-20:00
Odd – 5 dumbbell shoulder presses
Even – 10 banded triceps press-downs

ACCESSORY:
Advanced
5x
10 dumbbell rows each arm
10 banded face pulls
Rest 1:00 between

4x
10 leg lifts on p-bars
10 weighted sit-ups

Intermediate
4x
10 dumbbell rows each arm
10 banded face pulls
Rest 1:00 between

3x
10 leg lifts on p-bars
10 weighted sit-ups

Beginner
3x
10 dumbbell rows each arm
10 banded face pulls
Rest 1:00 between

4x
5 leg lifts on p-bars
10 sit-ups

MOBILITY:
4x
10 Spider-Man lunges
1:00 – V-sit stretch
2:00 each side – couch stretch