Strength Center Workouts

Power Workout

SQUAD LEADER FITNESS

Day 1
Torso

1. Bench Press          4(4) 60% of Max
2. Seated Cable Rows  4(20) Light weight
3. Seated Dumbbell Shoulder Press 4(10) 5-10lbs
4. Lat Pull-Downs 4(20) Light Weight
5. Laying Barbell Extensions 4(10)
6. Barbell Curls 4(10) a weight you can do 10x

Day 2

Core

• Plank Exercise: 
• Side Plank Exercise: 
• The Basic Push Up
• V-sits
• Push Ups
• Squats
• Back Bridge
• Hip Lift
• Oblique Twist
• Plank on a Balance Ball
• Lunge with Twist
• Supermans

Day 3

Legs/Glute

Squats 4(4) 60% of Max

Calf Raises 4(20)

Dead Lift 4(4) 60% of Max

Dumbell Lungs 4(20)

Leg Extentions 4(10)

Leg Curls 4(10)

Jump Squats 4(10) 10lbs Weight