Tuesday, June 9, 2015 – The Brand X Method

Tuesday, June 9, 2015

9
Jun

Tuesday, June 9, 2015

A Brand X Methodâ„¢ Adult Workout

PREP:
3x
10-meter square bear crawl
10 walking toe taps
10 single-leg deadlift
10 bandy sidesteps

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 8, 1 x AMAP

Beginner
3 x 5-8
CONDITIONING:
5 rounds
45 seconds Hillbilly prowler sprint
30 seconds Burpee
3:00 rest
CASH OUT:
Advanced and Intermediate
3x
30-second Captain Morgans
30-second deadbug
30-second Captain Morgans
30-second deadbug

Beginner
Progressions

Captain Morgans
https://www.youtube.com/watch?v=21npo6KaxL8
Deadbugs – advanced
https://www.youtube.com/watch?v=QIEoIZFv5mY
Deadbugs – beginner position
https://www.youtube.com/watch?v=S4MbswFZWq4

MOBILITY:
T-spine smash
lat smash20150608-DSC_0246

Photo Credit:
Danell Marks Photography

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