Juggernaut 3
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
pre workout
foam roll calves
practice med ball chop – lunge blaster
2 min swap / 1 min
A. corkscrew / wall ball
B. spin up/ tread climber
C. lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc
D. row/ reverse row
E. Amrap agility ladder in out / 30 band punches/ 10 scissor kicks https://www.youtube.com/watch?v=WC0JJ0pFzP8
2x
2 min swap / 1 min
A med ball diagonal chop R/L https://www.youtube.com/watch?v=aSV2NpX04rc
B. spin up down every 15 sec
C. drop and pop/ flat jacks https://www.youtube.com/watch?v=n9xZNSV0Sjk
https://www.youtube.com/watch?v=0NZBlWQbT_4
D. attached band row/ attached band press
E. 20 jack press/20 mnt climbers/ 10 v-ups
2x
Stretch
LIFT
juggernaut week 2
upper body w lower finisher
Bench press
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
Pullup (note band assistance)
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
slider press
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
15 Single leg glute Raise R/L
15 band kick back R/L
15 land mine rdl
3x
leg curl slider
sled reverse pull
3x
Lower body with arm finisher
RDL
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
Squats
50% x 5
60 % x 3
70 x 1
75 x 10+
20 D band kick back
20 front Y raises
4x
slow cadence 5-5 kb ext 8-10 reps
5 seated curls- 5 weighted jump squats
4-4
3-3
2-2
1-1
3x
