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
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout pratice row kick flat jack trx pushup Bootcamp {Bands set up for band pull and primal } A. 5 min 16 KB incline Bench or band chest press 16 leg lift 8 weighted Sit up get up a. 20-10 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre wokout ankle rotations foam roll it band practice https://www.youtube.com/watch?v=dRRLx2aeAxE 4 min interval (/swap ever 30 sec) A. seated sprint spin- stand-tread climber – reverse spin 2x B. row-/ab hold/reverse row/locked leg row 2x C. primal sprint /pushups/bear crawl […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout perfect posture 2 min https://www.youtube.com/watch?v=tPKkqiKTJb4 30 up and over 30 band pull apart Bootcamp MTWI compete A and B before min run out A 8 OH reverse lunge sliver/blue https://www.youtube.com/watch?v=JYi6uyE5Csc B 16 gorilla row blue/red 4x on round 4 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 10 min amRap A reverse row 300 30 skiers 15/25 20 mnt climbers 10 rower rollout B. 90 sec spin hill bear crawl 20 rope inside out circles 20 rope slams run 100 C. lat band walk 3x lat […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout PVS pip on IT band and calves practice Salt n pepper 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. 24 Russian twist […]
