Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min of work with 30 sec swaps spin up / seated band punches 2x figure 8 to lateral shuffle 30 bosu mnt climbers (amrap 2 min) attached band curl /kneeling punch R/L/ attached band curl 1x purple-black/ black […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 40 up and over https://www.youtube.com/watch?v=isDo7DkawSk 20 foam roll upper back SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 2 lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ Half burpees on handles https://www.youtube.com/watch?v=SV07IkxJ_jk 3x shuttle run 5 x Plank hip taps https://youtu.be/K2JEEpXpXbA 3x 20 trx Jump squats Invisible chair […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 70’s 7 min amrap 20 kb swings 10 med ball slam 15 jack press 4 bear crawls FWD/BWD horizontal turf Black Betty challenge (as many kb row as possible) R-L=1 80’s 8 min amrap 15 band twist 20 bosu […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice starfish foam roll IT bands 20 band ankle rotations Interval https://youtu.be/_wNJcuw63zw 20W/10R archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4 scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc archer pushup L scissor bicycles archer pushup R toe touches archer pushup L toetouches speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q L […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 50-20 A. primal superman/primal sprint https://www.youtube.com/watch?v=Njwmr24Iacw (mod bear crawl) B. lateral shuffle (band on knees) / touch n jump C. Situps med ball b knee/ crunches w med ball D. slider mnt climber/snow angles 3x A spin up 2 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 band ankle rotations 20 external rotation 20 facepull https://youtu.be/YcyMmZqnXWk Bootcamp Reps 15/20 pulsating push up 20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8 30 primal over head https://www.youtube.com/watch?v=iACCG0RDW5E 3x 12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA 12 pull-ups 25 band pull apart 3x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll quads and upper back CardioFusion Spin up-down 3 min on command 50-10 pogo jump R-L Push-ups w toe touch http://www.youtube.com/watch?v=mG_HOxVQVLY lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg Lateral touch n jump- ab run 5 crunches- get up combo Row- reverse […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 band ankle rotations R/L https://www.youtube.com/watch?v=_bSwAqfY_ek PVC pip IT band and calf Warm-up 15 TRX knee tuck- 30 trx mnt climber 8 deceleration raises https://www.youtube.com/watch?v=4d1PFFlbL5o Run 300 yards 2x Reps A atomic pushups guys 12/18 B 15 box jump […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 band ankle rotations 20 external rotation 20 facepull https://youtu.be/YcyMmZqnXWk Cindy Squad (AMRAP – Rounds and Reps) 10 min 5 barbell pullup https://youtu.be/1T8olTFWy8s 10 pushups on knee 15 squats on med ball Level 2 5 barbell pullup feet elevated […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20-40 low back ext https://youtu.be/GtOtjmUgWQg Decent to Ascent (Time) [need red /purple and broken band for tricep kickback ] A. 30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI 30 band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0 25 20 20 situps 20 calf raises B. […]
