Cindy Lifts

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