Thursday, December 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
15 dumbbell Romanian deadlifts
15 pile squats
15 Cossacks
15 dumbbell front squats

STRENGTH:
10:00 – plank hold (rest a maximum of 1:00 between breaks before starting a new plank)

CONDITIONING:
Advanced
7 x 300-meter sprints
Rest 1:30 between

Intermediate
5-6 x 300-meter sprints
Rest 1:30 between

Beginner
5 x 200-meter sprints
Rest 1:30 between

ACCESSORY:
Advanced
4x
15 hanging leg raises
15 hollow-to-reverse sit-ups

Intermediate
3x
15 hanging leg raises
15 hollow-to-reverse sit-ups

Beginner
3x
10-15 hanging or floor leg raises
15 sit-ups

MOBILITY:
4x
1:00 – foam roll quads
1:00 – foam roll lats
1:00 each side – triangle pose
2:00 – V-sit stretch