Fresh Start

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

Pre-Workout

PVS pip on IT band and calves

Warm-up

15 sec (w 15 sec hold ) side plank raises R-L

2x

30 sec hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

2x

Minute to Win It https://www.youtube.com/watch?v=S

A. 15 bench crunch https://youtu.be/sVrMTuttiTU

7 box jump

4x

B. 15 SS Band Row use handles

15 jack press (15/25) https://www.youtube.com/watch?v=Hbs1eNxYTXw

4x

C. 12 RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=18s

5 burpee to high pull https://www.youtube.com/watch?v=JVWX2jIkfGk

4x

D. 1 (circle) around the clock pushup https://www.youtube.com/watch?v=1aWp8T-SG28

10 overhead squat

4x

Bootcamp

60/20

A. in out jumps-close grip pushups on box

B. Alligator chomp 2 yellow (no handles) – alt bicep curls (1 red w handles) https://www.youtube.com/watch?v=-uP9GaUyNrE

C. trx jumping lunge- trx jump squat

D. med ball squeeze- russian twist

E. Slider leg curl- kb reverse crunch https://www.youtube.com/watch?v=5VTVQo84oNs

3x