Thursday, May 10, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 couch stretch each side
1:00 foam roll glutes
20 walking lunges
20 pogo jumps

STRENGTH:
Deadlift

CONDITIONING:
Advanced
5x
1:00 max dumbbell front squats, 40#/30#
0:30 max output bike
0:30 max burpees
Rest 2:00

Intermediate
4x-5x
1:00 max dumbbell front squats, 30#/20#
0:30 max output bike
0:30 max burpees
Rest 2:00

Beginner
3x-4x
1:00 max dumbbell front squats, 10#-20#
0:30 max output bike
0:30 max burpees
Rest 2:00

ACCESSORY:
Advanced
4x
20 banded pull-throughs
20 banded hamstring curls

Intermediate
3x
20 banded pull-throughs
20 banded hamstring curls

Beginner
3x
10 banded pull-throughs
10 banded hamstring curls

MOBILITY:
3x
1:00 banded lat stretch
1:00 barbell trap smash
1:00 foam roll back