Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Mobility (No Measure) Mobility 10 sec band stretches 20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek 10 sec Hip flex-or stretch 2x 10 sec R-L TRX Crossover 2x 20 foam roll IT bands and Calf Ladder (Time) 10 chin ups 10 full burpees […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 45W/ 5 R bag row / 4 bag hops – 4 ground and pound row – curl press 2x reverse pedal seated high tension-hill 2x figure 8 run- wall ball 2x 1x 6 min amrap 4 R/L 2x ladder […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 band face pulls practice lat lunge decide to leave the kb on ground or take w on the lunge Reps warm up knee hugs greatest stretching in the world bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg abs side plank […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout leg swings 20 https://www.youtube.com/watch?v=U_147HPAOK4 shoulder rotation https://www.youtube.com/watch?v=s7C2oM6uShM Bootcamp [Set up band rows around pullup bars] A. 10 leg curl slider out slow 20 attached band band kb https://www.youtube.com/watch?v=Zy-p2ixFjwg 10 kb tricep ext 5-5 cadence 3x fwd lunge weighted (turf/ […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Depletion After Cheat meal https://www.youtube.com/watch?v=-KCKVcwU1Tk&feature=youtu.be Depletion Workout (done after fasting before 1st meal) Reps: 10, 20, 30, 20, 10 Moves: Body weight Squats Push Ups Sit Ups Do 10 Squats, then 10 push ups, then 10 sit ups. Then […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Ignition Workout https://www.youtube.com/watch?v=-KCKVcwU1Tk&feature=youtu.be right before cheat meal 90 sec pushup hold or wall press 90 sec wall sit or weighted wall sit 90 sec bent over row hold
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR foot on peanut MR neck on barbell Bootcamp during 30 min amrap every-time coach says ” gobble – gobble” 3 pushups- (min 1-10) 3 BW squats (min 11-20) 3 burpee ( min 20-30) pre- TURKEY DAY 30 min […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 10 1 legged knee raise to ext R/L 2x CardioFusion Save me 15 min A. 15 guard situps w 4 jab, cross, jab – tramp run in place or jump rope https://youtu.be/1qiW4dbPXDE B. row 250- bosu gut check 5 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for lateral sled practice side bend (get comfortable) Interval https://youtu.be/_wNJcuw63zw 30 sec Work 10 sec Rest A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ B. wall sit twist – bosu med ball bubble squat 2x C. landmine press […]
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 […]
