Thursday, April 2, 2015

The Brand X Method

Prep
3x
1:00 bottom of squat
1:00 spiderman stretch
10 walking lunges
10 bandy side steps

Front squat
Advanced **
2 x 3, 1 x AMAP

Intermediate
1 x 3, 1 x AMAP

Beginner
2 x 5-8

** 3 broad jumps between sets

3:00
double unders
rest 2:00
2:00
wall ball
rest 1:00
1:00
burpees

Advanced and Intermediate3x
1:00 plank
5 good morning
10 low box step up (below 20”)

beginner
3x
30 second plank
5 banded good mornings
10 low box step up

mobility
pigeon stretch
couch stretch

home work
short bridge or hip raises
advanced
2 x 30
intermediate
2 x 20
beginner
2 x 10