Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout band ankle rotation 25 fire hydrants R-L CardioFusion 1 min A. Spin B. med ball pivot R-L (do on concrete floor ) https://www.youtube.com/watch?v=ZYC5CrBJlW8 row C. (Low ) Attached Band Squat to high pull https://www.youtube.com/watch?v=I5a1OF-Ze6E D. bag bosu high low […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 15-20 Low back Ext warm up 200 Row 15-20 low back ext Warm-up 15 sec side plank up down R 15 sec hold R 15 sec side situp L 15 sec side plank up down L 15 sec hold […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout ankle rotations MR neck on peanut what is something odd you do at home when no one else is around? CardioFusion 60W – 20 Rest (some stations have swaps at 25 secs ) A. spin reverse hill B. swap […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up 40secW-15secR A. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA 2x B. spider web https://www.youtube.com/watch?v=UIcdDNRV2YA 2x C. band hold w lat step R-L 2x D. plate slide https://www.youtube.com/watch?v=m518Ra3ZYmc Then DO 12 days of Christmas https://www.youtube.com/watch?v=G2IYFNDBhQc videos A. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA 2x B. spider web […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 30 reps squat correction drill https://youtu.be/mJSexD5g0ZE MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo CardioFusion 30 sec W-5 rest -10 sec W A. 30sec kb swings – 10 sec knee strike 3x B. band punches -jumping row 2 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes on peanut MR release IT band w stick [during warm up go over Hitting the wall in A.B.C.D Nightmare (Time) complete all reps in A. before moving to a. If able to do more the 25 reps […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 40-20 A. rope in out B. winged push ups (last 10 sec widegrip pushups) C. attached band row (last 10 sec squat row) D. wall ball 3x https://www.youtube.com/watch?v=62x-4qKAq5o https://www.youtube.com/watch?v=rOX1ML3sZmc Challenger 4 min to compete each station split reps […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Trainer Pre-Workout 15 leg lifts 5 KB hold 2x Interval https://youtu.be/_wNJcuw63zw 40-20 snatch https://www.youtube.com/watch?v=X_-Q77POxMM R-L or squat press R-L Primal band Row https://www.youtube.com/watch?v=iGL-yliwZEY&list=PLSSw_L0vYTpMIai37lEuOdmtTQZ3-a7re&index=3 lunge to pull apart https://www.youtube.com/watch?v=vpQtSYPQLlg KB Row R-L 2x Punisher 20 min amrap (AMRAP – Rounds and Reps) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice landmine RDL TRX superman https://youtu.be/def8bUJpXlM TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA Warm up (3 sec holds) 10 Bird Dog R/L 10 dolphins 10 arm stretch 5 greatest stretch in world R/L 30 up and over https://www.youtube.com/watch?v=isDo7DkawSk Terminator (Time) 10 Double […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM rope pass https://www.youtube.com/watch?v=VSThSAHdYGU 180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85 guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27 40Work /10 Rest […]
