Jump Off
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
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
◭ 30W-20R
∎ A. Band Jumping Row 3x
∎ B. TRX Pushup 3x [Advance to Atomic Pushup]
∎ C. DB/KB Front Squat 3x
∎ D. Touch n’ Jump 3x
Reps
∎ 12 Band Step Up
∎ 12 Band Glute Raise
∎ Sled Pull [Backwards] [One Turf]
∎ 14 DB Alt. Press
➜ 7 Double Press
∎ 12 TRX I’s
3x
∎10 AR Press [3s Hold]
∎ 15- 20 Back Extension
∎ 20 Slow Banded Mountain Climbers
3x
