Tuesday, July 11, 2017

A Brand X Method™ Adult Workout

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

CONDITIONING:
Advanced
1-mile run
50 air squats
50 double-unders
50 good mornings, 45#/35#
1-mile run

Intermediate
800-1200-meter run
35 air squats
35 double-unders
35 good mornings, 45#/35#
800-1200-meter run

Beginner
400-600-meter run
25 air squats
25-50 pogos
25-50 good mornings, PVC-35#
400-600-meter run

ACCESSORY:
Advanced
3x
30 butterfly sit-ups
30 crunches

Intermediate
3x
25 butterfly sit-ups
25 crunches

Beginner
3x
15-20 butterfly sit-ups
15-20 crunches

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