Thursday, October 1, 2015

A Brand X Method™ Adult Workout
PREP:
3x
1:00 bottom of squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps

STRENGTH:
Back squat
Advanced and Intermediate 
1 x 3, 1 x AMAP

Beginner 
3 x 5-7

CONDITIONING:
5 rounds
1:00 dumbbell thrusters
1:00 box jumps
1:00 rest

ACCESSORY:
Advanced and Intermediate 
3x
1:00 plank
5 good mornings
20 tempo squats, 4 seconds in the eccentric/down phase and 1-second holds at top and bottom

Beginner
3x
30-second plank
5 banded good mornings
10 low box step-ups

MOBILITY:
Pigeon stretch
Couch stretch

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