Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 4 min amrap A. spin up – treadclimber on command B. row regular grip – reverse grip C. 12 Band SRDL – hand agility walk R -L https://www.youtube.com/watch?v=FvAg3-aSLlE / https://www.youtube.com/watch?v=DegpjyXJ7C4 D. 24 step ups -24 plank step off https://www.youtube.com/watch?v=OOZi4N-a64Y […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 30 up and over https://www.youtube.com/watch?v=isDo7DkawSk practice Magellan ext trx starfish Interval https://youtu.be/_wNJcuw63zw 20-10 A. Trx curls 2x hold 10 B. Jump lunges 2x C. Med ball slams – gut check 2x https://www.youtube.com/watch?v=pBagcccfDG8 D. Sit up – hold for 10 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (swap at 1 min) Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4 side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks https://www.youtube.com/watch?v=ZuBfZTXCvbk 1x 1 min Spin Row […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Corbit (Time) 30 situps 30 side plank up and down R/L 25 situps 25 side plank up and down R/L 20 situps 20 side plank up and down R/L 15 situps 15 side plank up and down R/L then 20 […]
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 ankle rotation 20 R/L Interval https://youtu.be/_wNJcuw63zw 20W /10R overhead squat [squat to ball ] Russian twist 4x kb swings trx undergrip rows https://youtu.be/5ZzJIVwnpik 4x lateral burpee w pushup [use band to jump over] kb squat to high pull 4x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Amrap 40 min Spin 1 min up 1 min down band over head tircep extr 30 rower band pull 3 agility R/L https://youtu.be/WUhAydZPw1A inside out rope cirlces invisible chair alt rope swats trx lunge kick 10 R/L 10 TRX […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band and glutes FGB 2 (AMRAP – Reps) A. Inverted Row B Row for Calories [change units] C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg D. KB Swing Green/ Black E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc Bootcamp 2x lat hammer […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice spider web https://www.youtube.com/watch?v=UIcdDNRV2YA Starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o CardioFusion 3 min amrap A. row200- reverse row200 – curl press 15 B. 30 mnt slider- 20 flutter plank -20 in out hops C. spin- reverse spin- hill 45 sec swap D. 30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout band ankle rotations hamstring stretches Bootcamp MTWI restart every min 4x A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM 2/ 4 skater burpee B. 16 overhead lunge (med ball) 8 barbell pullup / feet elevated / beast […]
