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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Challenger 40 lunge slider R-L/ 40 pushups on toes 30 pullups 60 kb swings 90 Rope lashes Run 100 yards 3x 30 Box Jump 40 med ball windmill 30 KB bench Row R-L 60 Band Y press Reps 12 band […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 external rotation R-L 20 face pull foam roll hamstrings Who will drop first? A farmer walk crunches at failure B halfway situp hold mnt climber at failure C weighted wall sit jump squats at failure D half way […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min A spin hill B row C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o D Bosu Combo (bear crawl-5 pushup platform-lat back) 1x 20-10 (1) A- slider mnt climbers B lateral touch n jump 4x {OR} 20-10 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice spider web ankle rotations Interval https://youtu.be/_wNJcuw63zw 45W-15R bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x lateral shuffle- med ball slam 2x wood chopper R-L 2x Go 100 partner (Time) only 1 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion rescue me A. 20 renegade rows (no pushup) 20 kb tricep ext A2. Row 3x B 30 touchdowns B2 alt rope waves 3x 15 wall ball 15 russian twist R-L Spin up 3x sled push pull 3-5x- magellan https://www.youtube.com/watch?v=uwE2cR5oK70 […]
