Thursday, January 8, 2014

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 10, 1 x AMAP
intermediate – 1 x 10, 1 x AMAP
beginner – 3 x 5

3:00
box jump
rest 2:00
2:00
db thruster
rest 1:00
1:00
burpees

3x
1:00 plank
5 good morning
10 low box step up (no 24”)

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

1:30 each side couch stretch