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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll calves and upper back 20x Bootcamp 25 W-5R A. band reverse prisoner squat band chest press 4x 30 sec to rotate B. db or kb snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 15/30 minimum L 4x 30 sec to rotate C. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout 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 Amrap in out TRX run 2x army crawl turf […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout low back ext with stretch band pull apart up and over foam roll glutes Kettlebell Hell (Time) 15 KB Row R-L 26/53 25 KB swings 35/53 run 200 yards 3x 10 kb squat press 26/53 10 TRX leg Curl […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll inner thigh LIFT 40% of max MTWI (add 1 rep every min ) A. band and db bench press 8-9-10-11-12-13-14-15 on last min you have 1 min to complete the 15 MTWI (add 1 rep every min […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice https://www.youtube.com/watch?v=kDpF7UZCCog do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU tabatta squad (AMRAP – Reps) Tabata Rower (Calories unit) 5x Rest 1 minute full Burpee 5x Rest 1 minute Tabata Goblet Squat red/black beast mode purple/ blue 5x […]
