strength with a purpose
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
MR foot on stick or peanut
MR glutes
CardioFusion
20W -10R
side plank R
L
mnt climbers
side plank R
L
mnt climber
Run 400
30 band bicep curls
when completed move to station and keep moving in to everyone is done – jump rope
90 sec swap at 45
A. trx standing plank w sea saw – trx bear hug 2x https://youtu.be/bHzDz-mpaR0 https://youtu.be/tVyTjdm5heA
B. staff jump press – switch to twist at fatigue 2x https://youtu.be/TMO9OeKo78o https://youtu.be/aQqpScYf5Go
C. lateral rower R-L https://youtu.be/y85J7_kiplE 2x
D. round house R w left jab – swap sides 2x https://youtu.be/_7qutZ2WgZo
2
Run 250
20 band bicep curls
3x
Row 250
15 jack press or lat jack
3x
30 sec
seated hill – standing hill
seated sprint sprint
db tricep ext – no tension on bike
3x
LIFT
warm up
external rotation – db shoulder press – scoops- foam roll hamstrings
6 m Activation bench
bench ab hold https://www.youtube.com/watch?v=JVKYWLdHE9E
rdl warm up
3x
shoulder press drop 6/6/6 – 20-40 % of weight 8-10
6 m Activation band leg curl
RDL rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2
3x
supp bent over row rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2
lat raise m activation
3x
6 db curl M Activation
15-20 weighted low back raise
3x
