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. […]
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 15 trx squat row 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 Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4 At 20 min stop and […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 40-40/20 (do a 40 sec b 40 sec rest 20 then repeat) A. a. gorilla rows https://youtu.be/VlrMysLfbjA b. RDL 3x B. trx tricep ext 3 pulsating jumping lunge 3x C. med ball leg curl band overhead squat or primal 3x D. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Trussville, Squad Fitness Huntsville – Squad Workout Pre-Workout practice banned warrior CardioFusion 2 min (swap at 30 sec) A. banded warrior R- L-jumping band pull- BLT https://www.youtube.com/watch?v=NPmVVo4Ag2Q https://www.youtube.com/watch?v=nFlyrF7xS-4 B. Row/reverse grip/Ab hold/Row C. kb lat lunge to Row – Magellan https://www.youtube.com/watch?v=uwE2cR5oK70 https://www.youtube.com/watch?v=rtejQTNvPe8 D. Spin med ball press- […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Amrap 4 min A. 15 KB Floor press green/blue https://www.youtube.com/watch?v=NE4qwxx4Lfg 15 bosu bicep curls 20-10 V-ups bosu mnt climber 2x Amrap 4 min B. 20 band primal row https://www.youtube.com/watch?v=iGL-yliwZEY 20 TRX tricep pushdowns https://www.youtube.com/watch?v=h6tQmRu9h2E 20-10 TRX jump knee tuck-isometric […]
