Wednesday, May 9, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
2:00 ski
1:00 triangle pose each side
20 oblique side bends each side

STRENGTH:
Not for time
Advanced
5 rounds
10 p-bar leg raises
20 Russian twists, 20#/14#
20 banded Palof presses, each side
20 dumbbell plank pass-throughs
10 rower seat rollouts

Intermediate
4-5 rounds
10 p-bar leg raises
20 Russian twists, 14#-20/10#-14#
10 banded Palof presses, each side
10-20 dumbbell plank pass-throughs
10 rower seat rollouts

Beginner
3-4 rounds
10 p-bar or floor leg raises
10-15 Russian twists, 4#-10#
5-10 banded Palof presses, each side
10 dumbbell plank pass-throughs
1:00 plank

CONDITIONING:
3 x 300-meter sprint
Rest 1:00

MOBILITY:
3x
2:00 foam roll glutes
2:00 foam roll quads
2:00 foam roll adductors