Entries by Romen McDonald

Rise and Grind

February 13, 2021 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Pre-Workout 20 low back ext 20 foam roll IT Bands amd Quads practice band Situp twist https://youtu.be/vvxCbwsOjAs Interval https://youtu.be/_wNJcuw63zw 25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be 25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98 25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY Interval https://youtu.be/_wNJcuw63zw […]

pistol-squat-sled

February 13, 2021 in /by

pistol-squat-sled LIFT 8 pistol squat R/L (2-2 cadence) 8 front squat Sled push 8 Band AR PRess w 2 sec pause 4x facepull 8-12 barbell bench row band plank pull 3 R-3 L for 3x 8-12 DB shoulder press 4x glute bridge inner thigh squeeze combo 2-2 2-2 3-3 3-3 3-3 2-2 2-2 run rack […]

300 workout

February 12, 2021 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ 15 min Amrap 8-12 barbell Bench Row https://youtu.be/4cJM_TSldPE 6 roman press https://youtu.be/3grQfXZh5sU the then 6 regular shoulder press 12 Trx single leg curl https://youtu.be/4-C-zX-5pgs (do these inside the rack and next move as well) Banana hold 10 sec – 5 leg […]

JukeBox

February 12, 2021 in /by

JukeBox Bootcamp 20-10 A. Band Bunny Hops https://youtu.be/8wxv6K-51tI SS Band Row 4x 1. Sally up-down ( pushups) 20-10 B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25 sumo squat to high pull Green/yellow 4x 2.jump around (kris cross) (squat jumps- wall sit) 20-10 C. KB Row R L 4x 3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in […]

Online/Travel workout 20

February 11, 2021 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online Workout Haters just keep on hating! 👎 Have that friend or family member constantly trying to sabotage your diet? I’ll share my tips for dealing with haters in today’s mindset & motivation section. https://app.healthyathomeforgyms.com/hah-day-21 Daily Challenge: DIPS: Give me 100 tricep dips 💪 For […]

Rise and Grind

February 10, 2021 in /by

Rise and Grind Pre-Workout 20 low back ext 20 foam roll IT Bands amd Quads practice band Situp twist https://youtu.be/vvxCbwsOjAs Interval https://youtu.be/_wNJcuw63zw 25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be 25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98 25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY Interval https://youtu.be/_wNJcuw63zw 60-20 (at failure move to / exercise) sea saw […]

300 workout

February 9, 2021 in /by

300 workout Amrap https://youtu.be/dBmgRAivtTQ 15 min Amrap 8-12 barbell Bench Row https://youtu.be/4cJM_TSldPE 6 roman press https://youtu.be/3grQfXZh5sU the then 6 regular shoulder press 12 Trx single leg curl https://youtu.be/4-C-zX-5pgs (do these inside the rack and next move as well) Banana hold 10 sec – 5 leg lift 3x each set (back issues 3x 300 workout (Time) […]

Gotta Work the Wheels

February 8, 2021 in /by

Gotta Work the Wheels Pre-Workout MR release – quads glute LIFT 8-12 Box Squat https://youtu.be/cOFOZSI8vrE 12-15 w 1 sec pause Band glute bridge https://youtu.be/rXtZxmyKwik 10 Landmine situp https://youtu.be/SE-4RiVNJLo 3x Reverse sled drag (1.5 X BW) https://youtu.be/zG66dr9Clo8 12 Sissy squat (slow) https://youtu.be/Xj328uAsXs4 24 Landmine twist https://youtu.be/ndtohBr8sgI 3x 12 curtsy lunge R/L https://youtu.be/8JPLzaNhbNc 8 Band AR press […]

Silver Bells

February 7, 2021 in /by

Silver Bells Pre-Workout 30 reps squat correction drill https://youtu.be/mJSexD5g0ZE MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo CardioFusion 30 sec W-5 rest -10 sec W A. 30sec kb swings – 10 sec knee strike 3x B. band punches -jumping row 2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping […]

GVT

February 6, 2021 in /by

GVT Warm-up non attched external rotation R L sup grip pullapart band standing row lunge twist R L trx fly stretch trx torso twist LIFT 10 bench press @ 60 percent 10 Pullups at round 5 switch to chin- ups Agility 10x 7×7 TRX tricep ext TRX pushup TRX curl (neg of last 2 reps […]