Wednesday, January 31, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 Palof presses each side
10 banded woodchoppers each side
10 side medicine ball throws each side
20 dumbbell side bends each side

CONDITIONING:
Advanced
5 rounds
300-meter row
20 double-unders
Rest 2:00

Intermediate
5 rounds
300-meter row
15 double-unders
Rest 2:00

Beginner
3-5 rounds
200-300-meter row
20 pogos
Rest 2:00

ACCESSORY:
Advanced
4x
20 sit-ups
20 hollow-to-reverse sit-ups

Intermediate
3x
20 sit-ups
20 hollow-to-reverse sit-ups

Beginner
3x
20 sit-ups
20-second hollow hold

MOBILITY:
4x
2:00 foam roll glutes
2:00 foam roll adductors
1:00 pigeon pose each side
2:00 bottom of the squat hold