Silver Bells
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
30 reps squat correction drill https://youtu.be/mJSexD5g0ZE
MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo
CardioFusion
30s Work/5s rest
A. 30s kb swings
➜ 10s knee strike
3x
B. band punches
➜ jumping row
2 yellow/ 2 reds (no handle)
3x
C. Windmill Slams
➜ Lateral shuffle Ball Pass
3x
D. Heel Taps
➜ Shuttle Sprint [1/2 Turf]
3x
E. Lateral Stepup
➜ explosive platform pushups
3x
once completed AAA. BBB. CCC. DDD. EEE
then do aa . bb. cc. dd. ee
➖➖➖➖➖➖➖➖
◭ AMRAP [Remainder]
∎ 12 R/L wall ball twist
∎ 24 switch step slam
∎ bag agility one fit cones
∎ bear crawl [1 Turf]
∎ Bike 600m
∎ 12 BW SRDL
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videos
band punches https://youtu.be/vdtIu3RSxO0
jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M
rower med ball press https://youtu.be/MhkOL03YyEk
Videos
BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc
twist https://www.youtube.com/watch?v=uPvNMpLNGxc
band sti ups https://youtu.be/V3CDdoEotX8
