Cindy Lifts

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

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

guy warm up set of bench

ladies 30 heel touches abs – 30 bicycle- 30 crunches

LIFT

10-12 landmine undertaker row R/L https://youtu.be/YmboaqtRxHs

guys 3-6 bench press https://youtu.be/rbNJqbRkbc0 ladies 12- 15 band kick backs https://youtu.be/gKKDgArjwFo

3x

Deloaded Squat 10- 8-6-4 ( 4 x total adding weight in sets 2,3 and 4 ) https://youtu.be/_rh_CEGYs6Y

12-15 Band Resisted Sit up (locked legs) https://youtu.be/V3CDdoEotX8

4x

extra credit

30 R/L

glute raise https://youtu.be/DPbYbbyTIGE

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

hinge -press– carry-explode-

/in /by

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

Warm-up

band ham leg ext front and side

supp pullaprt- up and over

shoulder rotations

scoops

Frankenstein walk

LIFT

5-8 Nordic https://youtu.be/7GEUeZOs04w

sled drag 1.5 X bodyweight

15 facepull https://youtu.be/ocsFf52Gfyk

3x

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

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

seated or braced DB shoulder press (use boxes mid back against racked barbell or back against low bar)

farmer walk (ladies do 20 Alt bosu leg curl https://youtu.be/g_gPx29PD54)

3x

12-15 slate raise (stand up taller if legs are smoked) https://youtu.be/DD_H0LjxKeM

10 seated db lat raise negatives up fast down slow

3x

exta credit

15 R side plank raise

15 L side crunch

15 L side plank raise

15 R side crunch

10 R side plank raise

10 L side crunch

10 L side plank raise

10 R side crunch

Interval https://youtu.be/_wNJcuw63zw

Dirty 30

30W-30W-30W-30W rest 30

KB swing

bag punches

Start fish https://youtu.be/Bo9QrEK1RBE

bosu mnt climbers https://youtu.be/_7E9KmDsrbQ

2x

Prevail

/in /by

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

FGB 6 (AMRAP – Reps)

Barbell Curls

Battle jack https://youtu.be/obcIJjUeq1A

Run n touch Burpee (run turf burpee at each end count burpees)

Bag push (bag 2 ft from wall ) https://youtu.be/_bA0MtcG8gg

Rower

3x 1 min each station (record reps completed)

Interval https://youtu.be/_wNJcuw63zw

20/10

Alt rope wave w squat- slam

2x

punches- knee strikes

2x

TRX curl- tricep EXT

2x

2x

Ab and Agility section

Floor Blast

/in /by

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

LIFT

6-8 Floor press https://youtu.be/rbNJqbRkbc0

10-12 Retraction press https://youtu.be/ZdMTY6V9p10

10-12 Reverse flys

3x

6-8 w1 sec pause Landmine Bent over Row https://youtu.be/DcCurXzoge4

10-12 DB pullover https://youtu.be/_oqq1XAVjy8

Dips Rest Pause 6-8 reps on 3rd last set do 6-8 rest 20 sec do 4-6 rest 20 sec do 2-4 reps

3x

Rest Pause set https://youtu.be/Iw2FDkV3zx0

extra credit

20 supermans https://youtu.be/EcmKo7cAqd8

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Gotta Work the Wheels

/in /by

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

Pre-Workout

MR release – quads glute

LIFT

8-12 Box Squat https://youtu.be/cOFOZSI8vrE

12-15 w 1 sec pause Band glute bridge https://youtu.be/rXtZxmyKwik

10 Landmine situp https://youtu.be/SE-4RiVNJLo

3x

Reverse sled drag (1.5 X BW) https://youtu.be/zG66dr9Clo8

12 Sissy squat (slow) https://youtu.be/Xj328uAsXs4

24 Landmine twist https://youtu.be/ndtohBr8sgI

3x

12 curtsy lunge R/L https://youtu.be/8JPLzaNhbNc

8 Band AR press (2 sec pause)

2-3x

Extra credit

20 tri crunch https://youtu.be/-1NDlVXEAqM

Interval https://youtu.be/_wNJcuw63zw

20/10

Med ball slam https://youtu.be/FUG1Y8u-fZc

Goblet squat

4x

strike back

/in /by

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

Reps

35W/12R

trx jumping lunge – trx squat at fatigue

duck n dodge https://youtu.be/lNAjYCiouxk

band punches https://youtu.be/vdtIu3RSxO0

roundhouse kick to alt knee strike R next round swap sides

2x

15 sec pulsating side plank R- then hold 15 sec

L

30 sec contra lateral or scissor mnt climber

30 sec strikeback https://youtu.be/tGx6sh-1V7w

35W/12R

trx jumping lunge – trx squat at fatigue

duck n dodge

band punches https://youtu.be/vdtIu3RSxO0

roundhouse kick to alt knee strike R next round swap sides

2x

15 sec pulsating side plank R- then hold 15 sec

L

30 sec contra lateral or scissor mnt climber https://youtu.be/pRq274C7j8A

30 sec strikeback https://youtu.be/tGx6sh-1V7w

R Liberty Walk turf and back

row 300

L liberty walk

7 R /L one legged med ball slam https://youtu.be/BGiNaM0Dz1g

30 rope snake https://studio.youtube.com/video/7W9BM0rjUVc/edit

30 hip toss https://www.youtube.com/watch?v=hIGgiGIZ_vo&feature=youtu.be

3x

Change is inevitable, progress is as well

/in /by

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

LIFT

6-8 bench Bench press

12-15 db reverse fly

3x

3-5 Nordic pop-up (use box jump) https://youtu.be/SanfnrnLxyM

7 BSS lunge hold (hold at bottom 1-1 sec hold rep 2- 2 sec hold an so fourth) https://youtu.be/G8ITj6LGoWQ (use bag for low bar variation)

20 Sea Saw DB bench press

3x

50 RDL @ 60%

extra credit

25 tri-crunches

Interval https://youtu.be/_wNJcuw63zw

Dirty 30’s

(30 W-30W- 30W-30W- then Rest 30 )

burpee

wall ball https://youtu.be/51jNBQmBPfc

2x

trx row

trx jump squat

2x

med ball slam

run n touch

2x

Fat Stripper

/in /by

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

Pre-Workout

Stick IT BAnd and tibialis https://youtu.be/-mi8LNhYnU0

https://youtu.be/hai_5CEa5mM

start workout with 400m run

Interval https://youtu.be/_wNJcuw63zw

40 Work/20 Rest

Lat at med ball slam – https://youtu.be/XqlJt764N5k

jack press https://youtu.be/5b5tnyGY4cI

3 R-L repetitively bag knee strikes or jumping knee strikes https://youtu.be/3p2jRl311eM

renegade rows (mod elevate https://youtu.be/drqmsP05-uE

2x

do another 400 m run

Reps

Reps

12 Landmine Situps https://youtu.be/SE-4RiVNJLo

12 TRX tricep ext – 12 trx curls

2x

Variable Row lucky 5 https://youtu.be/zCRACO-wXng

mini band lat step 2x horizontal turf and back

2x

Spin 2 min 1 min hill- 1 min sprint

15 core stick rotational press R/L https://youtu.be/I7V9R7YJrVw

2x

Split

60 band tricep kickback https://youtu.be/gKKDgArjwFo

60 Low back ext –https://youtu.be/GtOtjmUgWQg (rest as needed)

Hold On

/in /by

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

Warm-up

hip stretch

dolphin with back stretch

greatest

reverse lunge w twist

shoulder rotation

driver

band rows

LIFT

½ Pullup hold (15 sec or 5 sec into the shakes)

6-10 RDL

½ pushup hold (15 sec or 5 sec into the shakes)

6-10 Bench press

Weighted Wall sit 45 sec

20 rabbit hops https://www.youtube.com/watch?v=sy2PWoMvJiI OR

TRX jump squat as MOD for knee instability

3x

1 burn out set

bench 15+

and

RDL 15+ reps

split as fast as possible

60 lat raise

60 lat pulldown

Grind

20 seated ALT DB bicep curl

12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat

Sled Run

Run 250

3x

Spark

/in /by

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

Reps

10-12 Bar leg lift (slow drop 3 sec min ) https://youtu.be/PnwKpalgIhs

10 Barbell rollout https://youtu.be/_ZxfrZoM6rs

Reverse sled drag https://youtu.be/zG66dr9Clo8

Fwd lunges (turf) https://youtu.be/xlkeTAkebMc

12 total AR press (2 sec pause in squat position) https://youtu.be/Cf2bF6gdkMY

12 TRX single leg curl https://youtu.be/4-C-zX-5pgs

3x

20/10

Spin seated sprint 4x

Row 4x

Wall ball 4x

Single leg box jump 4x https://youtu.be/Kk3SCJwKSSg

100 calf raises

100 crunches