Follow up
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
2 min w 30 sec swaps (25 sec rotate)
A. SA press R/L SA pull R/L – https://youtu.be/Pj7Obm1hl1Q
B. bag push- knee R/L – R,L,R body
C. spin up, down w band pull apart
2x
D. row / med ball press (last 30 sec only) https://youtu.be/MhkOL03YyEk
E. bosu kick R/L /bosu lat step /bosu platform mnt climber https://youtu.be/HD7rSr6Yujs
F. tow tap- gorilla walk – wall mall – med ball slam
https://youtu.be/Tgfxcq2HB5I
https://youtu.be/KyR0DBAFBiE
20W/10W beat the clock https://youtu.be/gHJWNntk9hU
Russian twist / run width of turf and back
4x
(use TRX standing plank as mod if needed) https://youtu.be/bHzDz-mpaR0
A. SA press R/L SA row R/L
B. bag push- knee R/L – R,L,R body
C. spin up, down w band pull apart
2x
Erbody
After 3 stations (if you started A after C do
45 sec
lateral shuffle width of turf then touch n jump
then 45 sec
contra lateral touch https://youtu.be/pRq274C7j8A )
D. row / med ball press (last 30 sec only)
E. bosu asymmetric squat to lat leg lift R/L lat shuffle – mnt climber
F. tow tap- gorilla walk – wall ball – med ball slam
ERbody
45 sec
lateral shuffle width of turf then touch n jump
then 45 sec
contra lateral touch https://youtu.be/pRq274C7j8A
20/10 beat the clock
superman/ run width of turf an back use kb good morning as mod if needed)
4x
LIFT
Block Bench 90 % for 5 reps
drop weight bench w/o block at 65% do 8-12 reps (stop 1 rep before failure )
10 BSS lunge 3-3 cadence
10 w 1 sec pause barbell glute raise on toes
3x
8-12 behind neck pullups
12-15 incline bench reverse fly
10 trx leg curl
15 barbell RDL @ 65%
3x
15-20 band push down
15-20 preacher curl
barbell squat Drop Set ( 5 heavy box squat 90%/ Drop to 65 percent w/o box for 8-12 )
3x
20 scoops (hold onto racked barbell w weight if lower back is effected) https://www.youtube.com/watch?v=xSunE544nBM
30 calf raises
3x
