Tuesday, April 3, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 ski sprint
2:00 bottom of the squat hold
1:00 bike sprint
1:00 plank hold
1:00 rest

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
3x
10 Cossacks each leg
30 banded hamstring curls

CONDITIONING:
Advanced
800-meter run
50 front squats, 45#/35#
50 good mornings, 45#/35#
800-meter run
50 double-unders
50 sit-ups

Intermediate
800-meter run
35-40 front squats, 45#/35#
25-40 good mornings, 45#/35#
800-meter run
25-40 double-unders
25-40 sit-ups

Beginner
200-400-meter run
10-25 front squats, 10# dumbbells-35# barbell
10-25 good mornings, PVC-35#
200-400-meter run
25-40 pogos
25 sit-ups

ACCESSORY
3x
100-meter farmer’s carry
Max hang from pull-up bar

MOBILITY:
3x
1:00 barbell quad smash
1:00 couch stretch each side
1:00 lacrosse ball in glutes
2:00 pigeon pose each side