Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice pushup jack practice band side raise find foot position for power row Jack the Ripper (Time) A. 20 gorilla row Red/ Green https://youtu.be/TDsA5_0hmuY 20 battle jack (ropes) 3x B. 10 Lunge Jack R/L https://youtu.be/pQijh9zk0fY 10 Bosu SA press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Toe touches 30 sec Sprinter Sit-ups 60 sec 2x Superman 20 sec plank hip tap 20 sec 2x 30 min AMRAP trampoline jumping jack 50 tramp jump rope 25 Rowers 300m Wall balls 15 wall ball twist 15 Kruger […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Squad Hip 2 (No Measure) mid back stretch R clam shell R reverse clam shell R L hip stretch sit up toe touches dolphins best stretch in the world Interval https://youtu.be/_wNJcuw63zw 20-10 lateral burpees jumping lunges 4x 30sec on-10 blast-30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR Sprint full turf and back 3x under 27 sec guys under 31 sec for ladies CardioFusion 20-10 bosu mnt climbers 4x spin 4x seated alt rope swat 4x trx lat jump squats 4x Row 200 bear crawl fwd backward […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout spin or row foam roll upper back Interval https://youtu.be/_wNJcuw63zw 20/10 med ball overhead jumping lunge (use wall ball ) med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball) 4x rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c band tricep ext 4x trx lat jump squat trx […]
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 8 glute raise R-L – Liberty step (chest squeeze) – wall ball 2min amrap B. 2 lat shuffle – 2 shuttle -1 slider run 2min […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout PVS pip on IT band and calves Warm-up 15 sec (w 15 sec hold ) side plank raises R-L 2x 30 sec hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA 2x Minute to Win It https://www.youtube.com/watch?v=S A. 15 bench crunch https://youtu.be/sVrMTuttiTU 7 box jump […]
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 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 pushups) https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt C. row -ab […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout myofascial release upper back and glutes Bootcamp 7 min amrap A. 10 karaoke lunge R/L=1 https://www.youtube.com/watch?v=pMvA2qPkz7E 10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU 10 inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw B. [hook up bands on sled] 15 band slider r-l [red […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amped Up 3 (No Measure) hip stretch cross glute stretch hip rotation R-L reverse superman superman dolphin Get it done (Time) farmers walk 100 yards bear crawl 50 yards bound 20 yards 25 band squat to high pull 10 full […]
