Tuesday, December 27, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
1:00 Spiderman stretch
10 walking lunges
10 lateral leg raises or bandy side steps
CONDITIONING:
Advanced and Intermediate
10-8-6-4-2
Front squats
10-15-20-25-30
Box jumps w/step down

Beginners (not for time)
3-5 rounds
5 perfect front squats
8-10 box jumps w/step down

ACCESSORY:
Advanced and Intermediate
3x
1:00 plank
5 good mornings
20 tempo squats (4-second eccentric/down phase w/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