The Way you move
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
leg swings 20 https://www.youtube.com/watch?v=U_147HPAOK4
shoulder rotation https://www.youtube.com/watch?v=s7C2oM6uShM
Bootcamp
[Set up band rows around pullup bars]
A.
10 leg curl slider out slow
20 attached band band kb https://www.youtube.com/watch?v=Zy-p2ixFjwg
10 kb tricep ext 5-5 cadence
3x
fwd lunge weighted (turf/ advanced turf and back)
B.
12 transformers https://www.youtube.com/watch?v=mSFB6weM4Ro
12 band Y press- Go heavy black/purple https://www.youtube.com/watch?v=C9ODjKG9Row
20 curls on bosu or 10 R/L one legged
3x
fwd lunge fwd lunge jump squat (turf/ advanced turf and back)
C.
6/8 pullups or barbell pullup 1/4 cadence
20 attached band row
15 close grip push (on toes use primal if needed)
3x
fwd lunge overhead med ball (turf/ advanced turf and back)
T-Day work OFF if you ate………
pie- 1 min weighted plank or BW
pudding – 4 sleds
dressing- 30/45 pushups
casserole of any sort – 30 jack press
corn- row 500
macaroni – bear crawl turf and back
potato – 25 fire hydrants R/L
turkey – run 400
