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 – […]
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 […]
