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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice spider web 10-15 low back EXT low back stretch 30 secs https://www.youtube.com/watch?v=GtOtjmUgWQg Interval https://youtu.be/_wNJcuw63zw 45W-15R A. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x B. spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x C. lateral shuffle- med ball slam […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 external rotation Warm-up isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY 25 sec R L throw bridge 25 sec R L then 15 sec Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk bicycles 30 sec mnt climber 30 sec Minute […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout use the stick on calfs and chins 1 min min each find jumping pullup height activate back muscles (tramp/bosu) Interval https://youtu.be/_wNJcuw63zw 20W/10R A.pushup db hang clean 20/30 4x rest 45 sec 20/10 B.bosu platform mnt climber slider leg curl […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 20/10 8x 45 sec break A Row 20/10 8X B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee C Spin seated sprint 8X D Trx row – jump squats 4X E AMRAP10 Slider leg curls – […]
