prosper

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

LIFT

(Ladies rotate with 4 total sets )

12-15 Ladies DB leg curl https://youtu.be/agTBLStNriw

6-8 reps Deloaded squats https://youtu.be/_rh_CEGYs6Y

15 R/L vertical band adduction https://youtu.be/v7MAF1Xu7Ug

4x

Section 2

12 landmine curtsy lunge R/L https://youtu.be/8JPLzaNhbNc

20 band glute bridge https://youtu.be/rXtZxmyKwik

2x

Fellas finish each exercise before moving on bench before moving on w 3 sets with 45 sec rest between

3-5 bench press 3x

6-8 reps De-loaded squats 3x

10-12 Land mine undertaker Row R-L 3x https://youtu.be/YmboaqtRxHs

Section 2 Rest Pause Set? https://youtu.be/Iw2FDkV3zx0

Rest Pause set of Squats 6-4-2 rest 15 sec in between

Rest Pause set of Bench 10-8-6 (guy only)

Rest Pause of behind neck pullups to Failure https://youtu.be/wPt9t0qKwFE

Thrive (AMRAP – Rounds and Reps)

12 min Amrap

4 manmaker 15/30 https://youtu.be/wibFFhTAYtY

Turf > TRX sled Row – 1.5x BW https://youtu.be/sqtAch-2e-E

30 kb swing

Run 300