Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back raise w stretch practice clean press Reps 7/10 inverted Row 14 multi D lunge curls https://www.youtube.com/watch?v=WbotdQFz9ks 14 monkey squats 7 kb clean press R-L https://www.youtube.com/watch?v=DAybBJqugpg 30 Russian twist 3x 12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre wokout ankle rotations foam roll it band practice https://www.youtube.com/watch?v=dRRLx2aeAxE 4 min interval (/swap ever 45 sec) A. stand-tread climber – reverse spin 2x B. row-ab hold/reverse row 2x C. Jab, Cross, Jab, Cross, Duck from fighting stance Jab, […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be landmine front squat 45/25 landmine squat press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre-workout 20 R/L ankle rotations- 2min w 30 sec swap A. med ball combo R-L – Liberty step (chest squeeze) – wall ball 2min w 30 sec swap B. lat shuffle – bag knee strikes 2x 2min w 30 […]
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 Pull Test till faulure (AMRAP – Reps) Level 1- […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Forget Everything and Run/Face Everything and Rise burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo 50W-10R 5 lateral touch n jump ab run/bicycles push-up/ mnt climber 8 jump squat jack 2 min Cap Sprint 400 or do 35 barbell pullup 35 kb swings […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 10-15 low back EXT low back stretch 30 secs https://www.youtube.com/watch?v=GtOtjmUgWQg 30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk coach KB swings Push-up gauge for Beat the Clock If you can do more than 20 perfect push ups stay on toes 10-15 primal […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc MR glutes foam / peanut CardioFusion 3 min A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U B. bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR neck traps racked barbell MR neck peanut Amped Up Warm Up (No Measure) SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I 15 box jumps -renegade rows (slow) 3x 30 Russian twist – trx mnt climbers(slow) 3x 12/15 pulse […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR foot on stick or peanut MR glutes CardioFusion 90 sec W (swap at 40) lat step – bench half burpee rope punches – hip toss inner thigh rower R- L trx bear hug– trx pushups 3x 12 min […]
