Saturday, November 21, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps

STRENGTH:
Back squat
Advanced
Starting 40 pounds under your one-rep max complete 3 ratchet sets adding TEN pounds each lift. Rest as necessary between lifts.

Intermediate
Starting 40 pounds under your one-rep max complete 3 ratchet sets adding FIVE pounds each lift. Rest as necessary between lifts.

Advanced sets would look like this:
10 x 3
20 x 2
30 x 1

20 x 3
30 x 2
40 x 1

30 x 3
40 x 2
50 x 1

MOBILITY:
Yoga