Tuesday, March 13, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x or 15:00
1:00 bottom of the squat hold
20 mountain climbers
1:00 couch stretch each side
10 tempo squats
10 walking lunges

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
3x
20 Cossacks
20 banded side steps each side

CONDITIONING:
Advanced
5 rounds for time
20 pile squats, 50#/35#
10 Bulgarian split squats each leg
10 dumbbell box step-ups, 50#/35#

Intermediate
5 rounds for time
20 pile squats, 35#/25#
10 Bulgarian split squats each leg
10 dumbbell box step-ups, 35#/25#

Beginner
35 rounds for time
10 pile squats, unloaded-20#
10 Bulgarian split squats each leg
10 dumbbell box step-ups, 10#-20#

ACCESSORY:
Advanced
4x
25 crunches
25 Russian twists

Intermediate
3x
25 crunches
25 Russian twists

Beginner
3x
15-20 crunches
15-20 Russian twists

MOBILITY:
3x
2:00 pigeon pose each side
2:00 lacrosse ball mid-back
2:00 banded lat stretch each side