sparkle
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
CardioFusion
warm up
pulsating hip flexor with shoulder rotation R/L
one legged hip circles
A. row 250
20 band rotational twist on rower
15 hammer curls
4x
B.12 lateral raise on knee (mod standing)
pop up then
run turf 2x
4x
C. spin seated reverse high tension 1 min
15 bag push https://youtu.be/_bA0MtcG8gg
30 punch bag w bands
3x
then complete this
trx curls 1-3 slow down
30 calf raises
30 toe taps https://youtu.be/Tgfxcq2HB5I
skippers turf
3x
15 side raise R
SA farmer walk R https://youtu.be/4qMk1FMjcZw
10 trx jump squat
15 side raise L
SA farmer walk L
10 trx jump squat
2x
Balance challenge
5 SL press- 10 kb or db passes R/L 2x without touching
LIFT
3 strict as possible nordic pop up
12 db bench leg curl
10-12 barbell or DB incline press
3x
12-10-18 RDL use platform and wrist wraps
8-10 landmine SS press R/L explode up 3 sec down
3x
8 elevated SS lunge pause @ bottom 1 seconds first rep – 2 sec on 2nd and so forth
2x
12 bench front raise
farmer walk
3x
20/10s
db hangclean squats
5x
