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 squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw FGB 3 (AMRAP – Reps) walking lunges 15/20 R+L=1 jumping pullups kb squat press blue/red bench hops row (cal) Interval https://youtu.be/_wNJcuw63zw 20w-10r pushups goblet squat 3x full burpee 2x Reps guys 7 pushup 7 lateral raise […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 20-10 A. Band Bunny Hops https://youtu.be/8wxv6K-51tI SS Band Row 4x 1. Sally up-down ( pushups) 20-10 B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25 Band sumo squat to high pull https://youtu.be/17CTGgK5k2U 4x 2.jump around (kris cross) (squat jumps- wall sit) 20-10 C. KB […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice RDL https://www.youtube.com/watch?v=dx6oSw0-sFU TRX superman https://youtu.be/def8bUJpXlM TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA Warm up (3 sec holds) 10 Bird Dog R/L 10 dolphins 10 arm stretch 5 greatest stretch in world R/L 30 up and over https://www.youtube.com/watch?v=isDo7DkawSk Terminator (Time) 10 Double […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Amrap 40 min 12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg row 250 30 slider mnt climber 12 trx tricep ext spin hill 1 min- seated sprint 1 min lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g shuttle run 5x 30 Rope punches and […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amped Up Warm Up (No Measure) SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I 15 box jumps -renegade rows (slow) 3x 30 Russian twist – trx mnt climbers(slow) 3x 12/15 pulse pushup-jumping lunges 3x 24 gorilla rows- med ball slams […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 1 min A. row B. bear crawl fwd back mod sled C. kb swing D. primal pushup at failure do mnt climber E. reverse lunge rope waves at failure do rope slams 1x Squad side plank raise 15 sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 5 low back ext w stretch 3x https://www.youtube.com/watch?v=GtOtjmUgWQg Interval https://youtu.be/_wNJcuw63zw 20-10 A jumping lunges B TRX rows 4x 20-10 C partner situps-halfway hold for 10 / D partner plank hold 4x switch positions complete 4x Reps A 20 vertical […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Find weight for bench press find band and area best suited for band pull PVC pipe IT bands Reps A. bench press 10 reps (slow cadence up 1/4) 8/12 pushup on handles pause/explode reps Kb row 10 R-L 16 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Amrap 40 min 12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg row 250 30 slider mnt climber 12 trx tricep ext spin hill 1 min- seated sprint 1 min lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g shuttle run 5x 30 Rope punches and […]
