Cindy Lifts
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
Holiday Hustlers Fit 3D scan and weigh in separately
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
strength 3-6 bench press https://youtu.be/rbNJqbRkbc0 or Tone 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 split
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
400 m lunge (Time)
L1 – Reverse sled pull 10x
L2 – BW lunges
L3 – 10/20lbs dumbells use wrist wraps or vest