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
90 sec W (swap at 40)
lat step – bench half burpee
rope punches – hip toss
inner thigh rower R- L
trx bear hug– trx pushups
3x
12 min Amrap
in out TRX run 2x
army crawl turf 1 way https://www.youtube.com/watch?v=-HoODfde9Pg&t=1s
20 band face pull https://www.youtube.com/watch?v=Wq-Td9UXRK8
spin 1 min hill
row 250
group ( everybody same time)
20W -10R
side plank R
L
mnt climbers
side plank R
L
mnt climber
side situp R https://www.youtube.com/watch?v=Rwrlconkv98
L
R
L
30 sec
bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg
L
bird dog R
L
8 group rope front raises
R/L
30 sec run place
2x
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
