Galatians

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

Pre-Workout

MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8

https://www.youtube.com/watch?v=HrVf4auKUZ8

Warm-up

child’s pose (cross R over L and vice versa )

hip flexor

downward dog (pivot the toes hips )

shoulder retraction

greatest

quad alt arm foot

rotational twist

backstroke

LIFT

10-12 Retraction press https://youtu.be/ZdMTY6V9p10

8-12 Pistol Squat https://youtu.be/H0QMP81ai48

12-15 Slate Raise https://youtu.be/DD_H0LjxKeM

3x

6-8 roman press https://youtu.be/3grQfXZh5sU

8 Liberty Step Up R/L Contralateral

12-15 seated band row

3x

12-15 Band Lat Pull (seated on box) https://youtu.be/dUl6c5ggIGI

2x reverse sled pull https://youtu.be/zG66dr9Clo8

15 Monkey Squats

3x

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Reps

if not coming Saturday use time to find out 3 rep max for bench- bent over row- squats