Lift Ladder

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Warm-up

DB or kB halos

Sub-scapular pushups

Front raises

Drivers

Hamstring hands

Scoops

Frankenstein walks

LIFT

6-8 band resisted bench press

12-Bosu ALT leg curl then 6 double https://youtu.be/g_gPx29PD54

12 Facepull 1 sec pause

3x

10-12 incline db press (3 sec neg, explode up)

8-12 RDL

20 band pull apart

3x

12-15 kneeling landmine press https://youtu.be/ws9-Vgzc-k8

12 SS lunges R/L https://youtu.be/G8ITj6LGoWQ

3x

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

Reps

20 low back ext

sled run

3x