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 Push Test till failure (AMRAP – Reps) do as many pushups until failure ( full range of motion) level 1- knees level 2- toes level 3 – red band around back CardioFusion 40W/10R A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pull Test till faulure (AMRAP – Reps) Level 1- inverted row Level 2- barbell pull ups elevated feet only! Level 3- actual pullups Reps 12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q 12 hang clean squats or front squats 15/30 15 kb tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout half way sit up hold on bench (Time) Level 1 hands on chest Level 2 hands behind head Level 3 hand behind head holding 5/10 plate CardioFusion 30W-20R round 1 go 100 percent row/spin 40-20 round 2 go 80 percent […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 foam roll IT Bands amd Quads practice band Situp twist https://youtu.be/vvxCbwsOjAs Boomerang Test (AMRAP – Rounds and Reps) Add reps from R/L without touching or dropping foot modifier if needed seconds balanced on 1 […]
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 […]
