Thursday, December 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 squats
20 dumbbell Romanian deadlifts
2:00 – bottom of the squat
2:00 – plank hold

CONDITIONING:
Advanced
7 rounds
20-second bike sprint
10 squats
5 broad jumps
Rest 2:00

Intermediate
6 rounds
20-second bike sprint
10 squats
5 broad jumps
Rest 2:00

Beginner
5-6 rounds
20-second bike sprint
10 squats
3 broad jumps
Rest 2:00

ACCESSORY:
3x
20 banded hamstring curls
20 banded leg extensions

MOBILITY:
3x
20 bodyweight calf raises
2:00 – foam roll calves
2:00 – hamstring stretch
2:00 – V-sit stretch