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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Girls Quad killer- high volume
Guys – high volume upper body

CardioFusion

Save me (6 min)

A. 300 yard Run- Row machine 6 min ****

B. bear crawl 3x lateral shuffle 3x – spin stand hill 6 min

C. 15 Bag roundhouse kick R-L- Situps (med ball between knee) 6 min ****

D sled- alt rope waves

****50W -10R – after A and C do 50-10

pushups-frog jumps

ab run- mnt climbers

walk it out pushups

lateral horizontal then turf touch n jumpeach side

BW RDL R-L https://www.youtube.com/watch?v=rF6An6fQSdk

1x

wall ball madness

30 sec of wall ball

30 sec of russian twist

30 sec of half burpee

2x

stretch

LIFT

workout 1

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Workout 2

5 partner neg leg curl then 5 positive

12 step ups R-L

8-12 elevator squats

3x

walking lunge

15-20 db kick back

3x

30 med ball squeeze

15 duck walk https://www.youtube.com/watch?v=H31EYEpCi0M

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 40 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 30 sec

Sled pull- sled push 43x

Wall Sit 20 sec

Sled pull- sled push 2x