Jump Off
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
find target that you can barelt touch fuly extened after a jump
Warm Up 4 (No Measure)
Bird dog
curtsy stretch
Slider cross
Slider Hip flex-or
Sup-scapular push ups
side to side
ankle rotations
Interval https://youtu.be/_wNJcuw63zw
30W-20R on 3rd round do 20 sec W –
A. band jumping row 3x red https://youtu.be/RC9rA7fwUog
B. trx pushup – advanced do atomic pushup 3x
C. db/kb front squat 3x https://youtu.be/Edew5mv3G7I
D. touch n jump (a target) 3x
Reps
12 band step ups R/L https://www.youtube.com/watch?v=RRgsPCcURkY&feature=youtu.be black or purple
12 band glute raise https://youtu.be/p_0qG6FN_ZU?t=11 red or black
sled row https://www.youtube.com/watch?v=sqtAch-2e-E&feature=youtu.be
band alt press 14 – double press 7 red or black
12 trx tricep ext
3x
10 w (2 sec hold) AR press https://youtu.be/dIX9IwUg-nE
15- 20 back ext https://www.youtube.com/watch?v=GtOtjmUgWQg
20 band mnt climber (non attached) go slow ! https://youtu.be/UM2ATUcIass
3x
