Cindy Lifts

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

https://youtu.be/FHlar7mOEAU upper back

set up landmine- floor press – rdl

Warm-up

kb/db halo tricep ext

on back knee hug w ankle rotation R/L

hip cross

inner thigh to hamstring

dolphin

seal jack

LIFT

10-12 landmine bent over Row

6-8 floor press

3x

Save ME

10-12 DB Leg Curl [3×3 cadence]

Band Anti Rotation Press

3x

12- 8-8- 12 RDL https://youtu.be/eF1BpS_s-QU

4 x total adding weight in sets 2,3 of RDL

Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart

Reps

put in core stick and preacher pad

split

70 calf raises

70 low back ext

70 core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

Do low back stretch on bench after last set for 30 sec then hang from pullup bar or low bar for 20 sec

take down corestick and preacher pad after last set

Silver Bells

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

30 reps squat correction drill https://youtu.be/mJSexD5g0ZE

MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo

CardioFusion

30s Work/5s rest

A. 30s kb swings

➜ 10s knee strike

3x

B. band punches

➜ jumping row

2 yellow/ 2 reds (no handle)

3x

C. Windmill Slams

➜ Lateral shuffle Ball Pass

3x

D. Heel Taps

➜ Shuttle Sprint [1/2 Turf]

3x

E. Lateral Stepup

➜ explosive platform pushups

3x

once completed AAA. BBB. CCC. DDD. EEE

then do aa . bb. cc. dd. ee

➖➖➖➖➖➖➖➖

◭ AMRAP [Remainder]

∎ 12 R/L wall ball twist

∎ 24 switch step slam

∎ bag agility one fit cones

∎ bear crawl [1 Turf]

∎ Bike 600m

∎ 12 BW SRDL

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videos

band punches https://youtu.be/vdtIu3RSxO0

jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M

rower med ball press https://youtu.be/MhkOL03YyEk

Videos

BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc

twist https://www.youtube.com/watch?v=uPvNMpLNGxc

band sti ups https://youtu.be/V3CDdoEotX8

Sweat equity

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

∎ core sticks exercises ( ab engagement required)

∎ find weight for Staggered Bent over KB Row into RDL

Interval

◭ 1:30 min Each [swap at 45s at ➜]

∎ Spin Stand hill

∎ Bags Punch Kick and Knee Combos

∎ Wall Ball Shots ➜ Bomb Throw

∎ Alternating Staggered Bent over KB Row into RDL

∎ Staff Paddle [R➜L] – [Advance to Bosu]

2x

▬▬▬▬▬▬▬▬

◭ 30W-30W-15R

∎ Peg leg jump R➜L

∎ Situp Punch ➜ Scissor Mtn climber

∎ Staff Rotational Press R➜ L

∎ Gorilla Crawl ➜ Hop Scotch

∎ Lateral shuffle W Touch n’ Jump ➜ Supermans

2x

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◭ 2:00 Coached Abs & Plyo

❆ Cooldown/Stretch ❆

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Ramped up

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval https://youtu.be/_wNJcuw63zw

50/10

med ball crunch and squeeze – scissor mnt climbers

punches -jumping   knee strike  https://youtu.be/3p2jRl311eM

elevated plank mnt – plank step off

Reverse lunge med ball twist R/L

rope switch step- alt waves

3x

after set 2 lat med ball pass  and 3 med ball dunk to lat shuffle on command

60/20

Heave and retrieve https://youtu.be/UpVG0ShoC54

round house  3 R/ 3L

step jumps – box jumps (squats)  at halfway https://www.youtube.com/watch?v=r90WzgoOpQE

band walk 3 R/L https://youtu.be/A0cFNwXJNuU

snakes- inside out circles  https://youtu.be/7W9BM0rjUVc

https://youtu.be/KI4yWBFt6dQ

2x

stretch  – https://www.youtube.com/watch?v=QLSGBsMcYLA

Dynamic Duo

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 24:00 AMRAP

∎ Partner Band Lateral Shuffle [2 Turf]

∎ 12/20 Hand Slap Pushups

∎ Partner Band Sprint [1 Turf]

∎ 10 Partner “L” Situps [3s Descent]

∎ Partner Sled Row [2x Each Person]

∎ 5 Keg Toss [1 Tosser & 1 Runner]

▬▬▬▬▬▬▬▬▬▬▬▬

Interval

◭ Dirty 30 [2x]

∎ Attached Band High Knees

➜ Hip Hinge High Pull

∎ Knee Strikes

➜ Med Ball Slam

∎ KB Swing

➜ Single Leg Halo Passoff

∎ Core Stick Rotational Twist [R&L]

➜ Core Stick Paddle

❆ Cooldown Stretch ❆

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Sensational Legs

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ Save Me

∎ Weighted Wall Sit

∎ 12 Sissy Squats

3x

▬▬▬▬▬▬▬▬

◭ Reps

∎ 12-15 Landmine Curtsy Lunge [Each]

3x

∎ 30 Band Leg Curls

∎ 12 RDL [BB or KB]

3x

∎ 20 Sprinter Sit-ups

∎ 10 Glute Bridge with thigh ball squeeze

3x

∎ 20 Vertical Band Adductions

3x

▬▬▬▬▬▬▬▬

◭ Finisher

∎ Weighted Walking Lunge with Kickback [3 Turf]

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AMRAP + FGB

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

16 Min

∎ 30 Banded Leg Curl

∎ 12-15 RDL

∎ 10 Glute Bridge to 3 Med Ball Squeeze

∎ 20 Alt Bicep Curl

FGB (AMRAP – Reps)

∎ Lateral Lunge Row

∎ Spartan Kick Jab Cross

∎ Alt Step Ups

∎ Band Hip Hinge to High Pull

∎ Trx Hip Toss

3x

▬▬▬▬▬▬▬▬▬▬▬▬
∎ plank for “resting minute

∎ crunches for “resting min”

∎ calf raises for “resting min”

Butts and Guts #2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

1 Butts and Guts (Weight)

5 Trx Nordic Curl

12 Landmine Curtsy Lunge

3x

2 Butts n Guts (Weight)

15 Barbell Hip Thruster

30 med Ball Squeezes

3x

3 Butts n Guts (No Measure)

Walking Lunge [2 Turf]

10 Plank Squeezes [2 sec]

3x

4 Butts n Guts (Weight)

12 Weighted Step Ups R/L

10 Pulsating Goblet Squat {1/2 up then all the way up]

10 Crunch OH Ext [3X]

3X

Wonder Woman’s Warm-up

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

20 band face pulls

practice lat lunge decide to leave the kb on ground or take w on the lunge

Reps

warm up

knee hugs

greatest stretching in the world

bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg

abs

side plank 15 sec- w 15 sec hold

R-L

2x

100 bicycles

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or [Trx pull-up ]

20-18-16-14-12 jumping lunge [med ball overhead]

10-8-6-4-2 clean press [Alternate Each Arm] [Go Heavy]

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or [Trx pull-up ]

20-18-16-14-12 jumping lunge [med ball overhead]

10-8-6-4-2 clean press [Alternate Each Arm] [Go Heavy]

Reps

6 R/L Lateral Lunge Row 2 (red/green) https://www.youtube.com/watch?v=rtejQTNvPe8 advanced take the KB with you

12 Lasso https://www.youtube.com/watch?v=akS3J9VDgBs

sled row https://www.youtube.com/watch?v=3yayen-ymAs&t=6s

12 – band reverse lunge Row black/purple https://www.youtube.com/watch?v=gyN9wKd62sM

12 Rip Saw https://www.youtube.com/watch?v=CRCsdkRZ19c RED/ Black

12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

12 db hang squat clean

Amrap till the end Goal is to complete 3x (hustle mode engage!)

Front Squat 1.1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Front Squat (5 𝐱 10)

◭ Decide your front rack position with Coach.

◭ Brace Core HARD…Every Rep!

◭ Drive up Chest and Elbows from hole.

◭ Start with weight from last weeks 5×10.
◭ 14 DB Medball Smash FloorPress

▬▬▬▬▬▬▬▬▬▬▬▬

Asymmetric Ladder (Time)

◭ 21-15-9

∎ Pistol Squat [Right]

∎ DB Snatch [Right]

∎ Jackknife [Right]

∎ Single Leg Bound [Right]

∎ Heavy DB Side Bend[Right] [3-0-3]

Then Repeat on Left

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Finisher [Optional]

∎ 10 Pushups

∎ 10 DB Clean and Press

∎ 10 Manmakers [Snatch Weight]