Week Five (1)

SQUAD: Transformation Week 5, Workout 2

Thursday, November 8, 2018, In Fitness by

This week introduces some new equipment and involves the entire body moving across multiple planes. Expect to squat, slam and rotate your way through these sessions.

This workout is a variation to your first workout for the week. It takes the intensity up a notch with exercises to challenge all key muscles of the body.  

This workout is made up of supersets. A superset is when you perform two exercises back-to-back, with little to no rest between them. Typically the two exercises will be working different muscle groups or movement patterns.

Complete 3 rounds of each superset in this workout. For example, do exercises A1 and A2 for 3 rounds before moving on to exercises B1 and B2.

Alternatively, you can complete all six exercises in a circuit (one after the other) for 3 rounds.


Spiderman Lunge
5 reps each side

Starting in a push up position, bring your right foot just outside your right hand and try and keep your back leg off the ground. Lift your chest and use your breath to move deeper into this position with every exhale.

Knee Drive
5 reps each side

Flowing from the spiderman lunge you can combine these two movements together. As you step your right foot outside your right hand, stand up driving your left knee up. Integrate your upper body so when your left knee is up your right arm is forward.


A1: Suspension Squat Row
12 reps

Starting with your elbows tucked in and your thumbs brushing your chest, extend through your arms then sit down into the bottom of your squat position. This is two separate movements so avoid trying to do both simultaneously.

A2: Suspension Atomic Push Up
12 reps

Position your feet into the foot cradles and start in the push up position facing away from the anchor point. With your hands underneath your shoulders, perform a push up. Follow this by tucking of your hips and drawing your knees into your chest.

B1: Med Ball Lateral Slam
12 reps

Pivoting through the hips, slam the ball to the ground on one side of your body, before rotating to the other side, ensuring your feet and hips are free to move.  Repeat this on the other side of your body.

B2: Med Ball Push Up to Press
12 reps

Place the medicine ball on the ground and perform a close grip or tricep push up. Bring the feet outside the ball and stand up, pressing the ball overhead.

C1: Suspension High Row
12 reps

Start this movement with the hands touching the sides of your chest, but have your elbows flared and keep your shoulders down and away from your ears. Lower your body away from the anchor point before returning to the start position.

C2: Suspension Hip Extension
12 reps

Facing the anchor point, place your heels into the foot straps with your hands by your side. Keeping the hips up, bend at the knees drawing the straps in towards you. Using control, slowly lower back to the start position.


Half Pigeon
2 minute hold each side

Starting in a Down Dog position, place your right knee behind your right wrist and your right ankle in front of your left hip. The more your lower leg is parallel with the front of your mat, the more intense the stretch. Slide your left leg back behind your body, straighten your knee and point your toes with your heel facing up. Align your hips square to the front of the room and place a block or rolled up towel under your right buttock for support to keep your hips level. On an inhalation, lift your upper body and lengthen your spine, then gently walk your hands forward to lower your body to the floor.

What do you think?