Turn a negative into a positive
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
find weight for landmine row for 20 sec
20 foam roll glutes
20 band ankle rotations
Interval https://youtu.be/_wNJcuw63zw
Set 1 30 sec negative (5 rest) 10 sec positive
Set 2. 20 (5) 10 sec positive (rotate)
A. negative pushups/ pulsating pushup 2x
B. trx ab isometric hold/ synergy crunches https://www.youtube.com/watch?v=ojfI7uaKMAo 2x
C. neg pullups/jumping pullups ( mod inverted row/ row) 2x
D. wall sit (weighted) / kb jump squat https://www.youtube.com/watch?v=dpBlrmPcg2U 2x
then do one more 30 (5) 10 round
after round 3 – hit the turf
30 sec kb or db pullover
15 sec kb or db toe touch
Sec 2
40W/20 rest
attached Band chest press-squat chest press
trx undergrip row- bear hug https://youtu.be/85Miu6nhHH4?t=14s
SS lunge kick back – https://www.youtube.com/watch?v=GxrIUob_nLo [set up on Rig]
mnt sliders-snow angel plank
3x
hit the turf
2 min blitz
then
30 sec kb or db pullover
15 sec kb or db toe touch
2x
