Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre workout foam roll feet -calves 20 ankle rotations 1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3 A. spin spin w […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice KB swings https://youtu.be/zb2cMTvIhI4 20 Foam Roller on Glutes Christmas Tree (Time) Round 1 (10) decoration carry (farmer walk – 10 drops each at different location ) https://youtu.be/oV1gWv61rqs sled run 1000 m rower 10 liberty steps R-L Yellow/ Red […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ Hurricane 10min amrap Row 250 10 knee strikes R/L 10 roundhouse kicks R/L https://youtu.be/_7qutZ2WgZo 30 Attached band press 30 Bosu lateral shuffle https://youtu.be/PDq1vupws5M 30 bosu mnt climber 10 min amrap A. 3x 180 bag https://youtu.be/Ohzst4O_G2w B. Shuttle run […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Memorial workout for SGT Carter (Music/ Play drums percussion bc he was in the band loved drums/ Interruption will happen 4x total at min 2 and after 10 min is complete ) Amrap -10 min- A. 10 Trx pullup […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Bootcamp 20-10 A. overhead squat https://www.youtube.com/watch?v=E9_Wy8NDDHA attached band row 4x 2 min ALL OUT EFFORT of choice. Run 400 , Spin, band sprint 3x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8 MR hamstrings foam roller Filthy 50 (Time) 50 Box jumps 50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog 50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit 50 steps Walking Lunge 10dbs/20dbs R+L=1 50 TRX knee tuck slow […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion interruption at 7 min Toe touches 30 sec Sprinter Sit-ups 60 sec 2x interruption at 14 min Superman 20 sec plank hip tap 20 sec 2x Interruption at 21 min 20 sec side plank hold R-L 2x 30 min […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Trainer Bootcamp Amrap 4 min A. 15 KB Floor press green/blue https://www.youtube.com/watch?v=NE4qwxx4Lfg 15 bosu bicep curls 20-10 V-ups bosu mnt climber 2x Amrap 4 min B. 20 band primal row https://www.youtube.com/watch?v=iGL-yliwZEY 20 TRX tricep pushdowns https://www.youtube.com/watch?v=h6tQmRu9h2E 20-10 TRX jump knee tuck-isometric […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR inner thigh https://www.youtube.com/watch?v=kXw_gBFiNqs glutes on peanut https://www.youtube.com/watch?v=yDJNw2qNxkk Interval https://youtu.be/_wNJcuw63zw 30-20 30W-20R A. scorpion Pushups https://www.youtube.com/watch?v=qfPcAyxc28c B. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE C. TRX Row kick https://www.youtube.com/watch?v=xczzgQGa_BE D. kb jump squat https://www.youtube.com/watch?v=OHq8_ykwgwA 3x Reps Band Sprint 5x https://www.youtube.com/watch?v=5_I3lIKo1Bo Interval https://youtu.be/_wNJcuw63zw […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion rescue me A. 20 renegade rows (no pushup) AND 20 kb tricep ext A2. Row 2x B 30 touchdowns https://www.youtube.com/watch?v=jTSTBvE_rRc B2 alt rope waves 2x 15 wall ball AND 15 wall ball throw R-L Spin up 2x sled push […]
