Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Bootcamp 60-20 split lunge lat raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM bench hop/ low back ext https://www.youtube.com/watch?v=e2vTld6ZuAs bosu pushup/mtn climbers TRX Row/ Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o 3x attack Ladder (Time) 20-18-16-14-12-10 renegade row attached band press trx jump squat Bootcamp 20 preacher curl […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre workout foam roll calves practice med ball chop – lunge blaster 2 min swap / 1 min A. corkscrew / wall ball B. spin up/ tread climber C. lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc D. row/ reverse row E. Amrap […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Holley (Time) Farmers walk 100 yards 35/53 7 pistol squats R/L https://youtu.be/H0QMP81ai48 7 Pullups Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L One legged bound turf 2x r-l 4 Trx burpee r-l https://youtu.be/pakCSUIbvAs 20 One […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout spin or row Interval https://youtu.be/_wNJcuw63zw 20/10 step jump https://www.youtube.com/watch?v=r90WzgoOpQE med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw 4x rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c band tricep ext 4x trx jumping lunge trx wide grip row 4x Countdown (Time) 100 fake jump rope 90 crunches 80 slider […]
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 Girls Quad killer- high volume Guys – high volume upper body Pre-Workout 20 band ankle rotation Interval https://youtu.be/_wNJcuw63zw 20W-10R wall ball/ jump rope 4x spin 1-4 seated 5-8 standing seated a little tension lots of speed Rope switch step/ in […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 40W/20R Burpee to rope slam 1/7 Bound high knees backward [width turf] band Y press [at fatigue use legs] https://www.youtube.com/watch?v=C9ODjKG9Row kb row R/L [go heavy ] 3x 30W/20R Reverse lunge alt rope wave https://www.youtube.com/watch?v=-tph2iKUr3s TRX Tricep ext attached […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 35 min Amrap 90 sec tread-climber ape walk turf and back https://www.youtube.com/watch?v=Ka_dTkcn1-o 5 situps 5 sec halfway hold 4situps 4 sec half way hold 3-3 2-2 1-1 marine march turf back 12 wakboarder https://www.youtube.com/watch?v=pPDPmSuDRbg 12 trx squat row 12 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back raise w stretch practice clean press Reps 7/10 inverted Row 14 multi D lunge curls https://www.youtube.com/watch?v=WbotdQFz9ks 14 monkey squats 7 kb clean press R-L https://www.youtube.com/watch?v=DAybBJqugpg 30 Russian twist 3x 12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band 20x band ankle rotations 20 both ways Bootcamp zombie apocalypse https://www.youtube.com/watch?v=PvfngPEiokc No Fun (Time) Row 1,000 m Run 1 Mile Row 750 M Run 1/2 mile Row 500 Run 400m
