Home Alone
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
ankle rotations
MR neck on peanut
what is something odd you do at home when no one else is around?
CardioFusion
60W – 20 Rest (some stations have swaps at 25 secs )
A. spin reverse hill
B. swap @ 30sec
band db pull/ punch combo R
L
C. ground and pound
– bag hop
D. row 1 min
E. bosu platform rope alt rope wave – bosu platform squats
2x
A. Spin seated sprint MED ball overhead hold
B. band mnt climbers – touch and jump at fatigue
C. reverse row
D. bag 180 kick
E. kneeling alt rope wave – bosu bubble step jump slam
2x
obstacle course 15 min amrap
use bag push – agility – steps- supermans – gorilla crawl
bag hop https://www.youtube.com/watch?v=UkLuIO8Nu0Y
ground pound https://www.youtube.com/watch?v=gDEe4O6FUFg
180 set combo https://www.youtube.com/watch?v=Ohzst4O_G2w
LIFT
10 squat band on knees @ 65% rest only 45 sec 1-2/3-4/5-6/7-8
3 neg pullups on rounds 2/4/6/8 with hold till failure on last set
10 x (no kidding) may need to use marker to keep up w rounds
10 bench press use block/pad 65% rest on 30 sec between 1-2/ 3-4/ 5-6/ 7-8
norticwalkout curl after round 2/4/6/8
10x
split 45
kb/db fly
band tricep ext
split 45
band kickbacks
alt hammer hold R+L = 1
nordicwalk out https://youtu.be/JE6W-RpuWdY
kb fly https://www.youtube.com/watch?v=_5_8ikOXw8s
curl hold https://www.youtube.com/watch?v=lc76MBKx6p4
triceps kick back https://www.youtube.com/watch?v=06zKmAt4lhI
