Tuesday, January 9, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 dumbbell Romanian deadlifts
20 banded hamstring curls (both legs at same time)
10 dumbbell walking lunges
100-meter backward run

STRENGTH:
Back squat

CONDITIONING:
Advanced
5 rounds
Hill sprint
20 double-unders
10 hang power snatches, 95#/65#

Intermediate
5 rounds
Hill sprint
10-20 double-unders
10 hang power snatches, 75#/55#

Beginner
3-5 rounds
Hill sprint
20 pogos
10 hang power snatches, PVC-45#

ACCESSORY:
Advanced
4x
30-second hollow hold
20 oblique crunches each side

Intermediate
3x
30-second hollow hold
20 oblique crunches each side

Beginner
3x
15-30-second hollow hold
10-20 oblique crunches each side

MOBILITY:
3x
1:00 each side couch stretch
1:00 barbell quad smash
3:00 bottom of the squat