Wednesday, April 6, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy presses
10-meter bear crawl, forward and backward

STRENGTH:
Advanced and Intermediate
Press
2 x 5, 1 x AMAP

Beginner
3 x 8-10

CONDITIONING:
With a partner
3-5 rounds
5 rotational medicine ball throws (each side)
10 medicine ball two-hand chest pass (light)
15 burpees

* Medicine ball throws and passes can be into a wall if no partner is available.
* Burpees can be scaled for partners ability.

ACCESSORY:
Advanced and Intermediate
2x-3x
5-10 dips w/30-second engaged hold at bottom
10-20 perfect tempo push-ups (4-second eccentric/down phase)

Beginner
2x-3x
15-30-second hold at top on p-bars
10-20 tempo push-ups (4-second eccentric/down phase)

MOBILITY:
Calf stretch
Upward dog
Shoulder distraction
Triceps stretch