Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY 10 heavy high box squats 8-12 bench press 3x 8-12 military press 20 sec front rack hold 8-12 undertaker row 3x 1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g 5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4 reverse fly with […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for landmine row for 20 sec 20 foam roll glutes 20 band ankle rotations Interval https://youtu.be/_wNJcuw63zw Set 1 30 sec negative (5 rest) 10 sec positive Set 2. 20 (5) 10 sec positive (rotate) A. negative pushups/ […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Spell your first and last name as quickly as possible AB – 10 pull-ups or 15 trx pull-ups CD – sled 2x EF- row 500 GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L IJ- 30 battle […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for lateral sled practice side bend (get comfortable) Interval https://youtu.be/_wNJcuw63zw 30 sec Work 10 sec Rest A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ B. wall sit twist – bosu med ball bubble squat 2x C. landmine press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT warm up row 300 / foam roll hamstrings upper back do these to wake up hamstrings 8 R/L Single leg curl https://www.youtube.com/watch?v=4-C-zX-5pgs 12-15 deadlift RDL 12-15 undertaker row R/L 4x 12-15 bench press 10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4 8-12 wide […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Reps 15/20 pulsating push up 20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8 20 band overhead squat 3x 12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA 12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=18s 20 alligator chomp https://www.youtube.com/watch?v=-uP9GaUyNrE 3x 12 kb sea saw press then 4 double press 15 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout band ankle rotations practice rower lunge LIFT Tuesday squats 15 crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk 3x 12-15 barbell tricep ext split squat lunges 10 R-L 4x 8-12 behind neck pull-ups (1 sec-hold at top) 30 sec front Rack Hold 12-15 […]
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 Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Bootcamp 20-10 pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8 L 4x run 400 or 200 (based on speed of run) 20-10 trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE sea […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice SRDL TRX stretch https://youtu.be/4PIJb8dHgXk Metcon (Time) Rounds 9 Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise Sec 1 Pistol squat R-L https://www.youtube.com/watch?v=F5UJEHKfP30 Kb […]
