SSP C1W3D1

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5 x 5)

◭ Deadlifts are Tap & Go.
◭ Brace core each DL.
◭ 10 Squeeze Plank after each set

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Dumbell Bench Press [Pause] (4sX12r)

◭ Do a 2 Second Pause at the Bottom of Each Rep
◭ 10 Crossbody RDL each set [Each Side]

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Reps

∎ Band Tricep Kickback: Do 2, Hold 2s[Till done 16]

∎ Band Glute Kickback: Do 2, Hold 2s[Till done 16][Each Side]

∎ Close Grip Pushups: Do 2, Hold 2s[Till done 12]

∎ Low & Slow Booty Band Lateral Shuffle[1 Turf]

∎ 20 DB Hamstring Curl

x2

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Good4u Stuff

∎ 3:00 Plate Assisted Forward Fold

∎ 1:30 Elevated Pigeon Stretch [Each Side]

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