Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre-workout 20 R/L ankle rotations- A. 2min w 30 sec swap glute raise R glute raise L Liberty step (chest squeeze) wall ball B. 2min w 30 sec swap lat shuffle bag knee strike R https://youtu.be/In98-uX_eNA latt shuffle bag […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk Warm Up 2 (No Measure) Warm up 2 https://youtu.be/AAsnRtghCLY Rocking ham star gaze Push-up – pull rotator rotation Reverse hip walks Back stroke Reverse lunge twist Seal […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes with roller or peanut MR -IT band with stick Bootcamp 25W/7 R A. BAG SS LUNGE R L TRX pushup 3x B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es L KB swing 3x C. Band vertical Abduction R L […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout inner thigh foam roll https://youtu.be/kXw_gBFiNqs calves and chins stick https://youtu.be/-mi8LNhYnU0 Warm-up https://youtu.be/ew7Iwpjiqfk Challenger 4 min time cap to complete each station / split reps however desired A. Row 500/ 650 https://youtu.be/4oIP4yGiEJ0 20 box jumps 20/30 B. 50 jumping lunges […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion do at start – 20 min in and after 35 min band partner lat shuffle R/L- R/L band sprint https://www.youtube.com/watch?v=5_I3lIKo1Bo band partner lat shuffle R/L- R/L 30 min Amrap 50 tread climber run 300 bob and weave – bear […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout IT bands stick Inner thigh foam roller Warm-up (No Measure) Warm up https://youtu.be/ew7IwpjiqfkHip cross glute bridge Scorpion Frankenstein Stein Sub scapular hold Ham scoop rocking Calf raises torso rotation Reps 12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q 12 hang clean squats […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Squad Hip 2 (No Measure) mid back stretch R clam shell R reverse clam shell R L hip stretch sit up toe touches dolphins best stretch in the world Interval https://youtu.be/_wNJcuw63zw 20-10 lateral burpees jumping lunges 4x 30sec on-10 blast-30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Reps will be derived from number of card Diamonds band resisted push-ups -pushups Hearts KB Row Spades TRX knee tuck Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges Joker – trainer Choice After Card 32 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Start on ABCD then immediately knock out the lower case 20/10 rest/rotate 45 sec after completion of upper and lower case letter- A. 5 min 16 KB incline Bench (3×3 cadence) 10 gorilla rows 5 sumo squat 2x (do […]
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 […]
