Decent to Ascent

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

Pre-Workout

20-40 low back ext https://youtu.be/GtOtjmUgWQg

Decent to Ascent (Time)

[need red /purple and broken band for tricep kickback ]

A.

30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI

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

25

20

20 situps

20 calf raises

B. 20 Band leg curl https://www.youtube.com/watch?v=30_RLDNv_4A

20 front loaded kb stationary lunges https://www.youtube.com/watch?v=OlLzd1uIIT8

18

16

30 situps

30 calf raises

C 30 jumping pullup or barbell pull up https://youtu.be/wP-rKzdjVD0

30 kb swing

25

20

40 situps

40 calf raises

D 20 band Y Press https://youtu.be/C9ODjKG9Row

20 one legged med ball slam https://www.youtube.com/watch?v=vjxXeiKXu0I

16

14

50 bicycles

50 calf raises

E. 20 plate press from wall sit (1 sec hold at ext) https://www.youtube.com/watch?v=5wGyxskfbx4

20 bicep curl to lat raise https://youtu.be/7gdvnzE6XDY

15

10

60 bicycles

60 calf raises