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

Pre-Workout

bench low back stretch 30 sec min

LIFT

6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent

12 curtsy landmine R/L

3x

12-15 DB pullover https://youtu.be/_oqq1XAVjy8

12-15 incline bench press

3x

12 Barbell glute bridge (1sec pause at top)

10-12 db rear delt raise ( during glute bridge )

3x

21’s low -mid- full pushups on elevated pushups – use 2 boxes

(During pullover)

21 crunches

2x

12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA

20 ALT Db bicep curl (slow on way down)

10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)

3x

Reps

100 band tricep kick back https://youtu.be/gKKDgArjwFo

every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)