Holiday Madness
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
FGB format (no rest)
kb lat lunge row
spartan kick jab cross
alt step ups
hip hinge to high pull https://www.youtube.com/watch?v=9po6Cx-cmuw
trx pushup to 4 mnt climber
3x
plank for “resting minute
crunches for “resting min”
calf raises for “resting min”
save me
run turf and back 4x
hip tap plank https://www.youtube.com/watch?v=K2JEEpXpXbA
2x
Save me
spin – hill
30 band chest fly
Row
15 situps
15 glute bridge w med ball squeeze
2x
Save me
20 wall sit to plate press (2 sec pause at end)
med ball Russian twist
2x
LIFT
10 noric pop up (3 strict as possible – 7 with help) https://www.youtube.com/watch?v=SanfnrnLxyM
12 barbell glute bridge (w 2 sec pause ) https://www.youtube.com/watch?v=tNCK2p6J3QI
3x
12 elevated lunge R/L https://www.youtube.com/watch?v=35VGgcCXcsE
3x
6-8 pullup (band/BW/add weight) strict as possible
bench press triples – start at 60% / 75%/ 85%/ 90% /95%
burn out set 8-12
6 min squat routine – 60%
10 kb flys neg https://www.youtube.com/watch?v=_5_8ikOXw8s
20 band pull apart
3x
