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

LIFT

10-12 landmine bent over Row https://youtu.be/lJjiKJbYXj0

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

3x

Save ME

10-12 DB Leg Curl (3×3 cadence) https://youtu.be/xSjmKTf4QbA use parter to setup – partner can do standing AR press on one side during set

3x (bicycle crunches on 3rd set)

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 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

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