Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout CardioFusion 30 sec W Lateral shuffle (horizontal turf) kb split stance tocudown kb SRDL R kb tSS ouch downs kb srdl L plank (switch n gears w kb/ kb touch or hold ) 2x 16 min amrap 10 elevated glute raise bosu bubble […]
Glute Runner CardioFusion 30 sec W Lateral shuffle (horizontal turf) kb split stance tocudown kb SRDL R kb tSS ouch downs kb srdl L plank (switch n gears w kb/ kb touch or hold ) 2x 16 min amrap 10 elevated glute raise bosu bubble 1 sec pause 15 lat raise on bosu Sled Run […]
Glute Runner CardioFusion 30 sec W Lateral shuffle (horizontal turf) kb split stance tocudown kb SRDL R kb tSS ouch downs kb srdl L plank (switch n gears w kb/ kb touch or hold ) 2x 16 min amrap 10 elevated glute raise bosu bubble 1 sec pause 15 lat raise on bosu Sled Run […]
Distractions (Bench – RDL- Shoulder) LIFT bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent 10 Trx leg curl 20 attached band pullaprt 4x 20 band upright row 8-12 seated shoulder press 15 RDL 65% 3x extra credit 200 calf raises (fast quick) Distractions (Time) reps with […]
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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Pre-Workout foam roll inner thigh CardioFusion 3 min (45 sec swap) row – curl press -row – curl press 1x up -sprint- band punches -reverse 1x 10 med ball slam 3 lat shuffle to 10 tricep ext amrap (everyone) suicide 3 min 10 […]
Through Thick and Thin Warm-up hamsting w band bird dog chest stretch hip back rotation torso rotation rocking ham kb rdl LIFT erbody 6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c 3x U go you go 14 min amRap 10-12 RDL 6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU 15 core lat pull […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Pre-Workout practice landmine RDL TRX superman https://youtu.be/def8bUJpXlM TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA Warm up (3 sec holds) 10 Bird Dog R/L 10 dolphins 10 arm stretch 5 greatest stretch in world R/L 30 up and over https://www.youtube.com/watch?v=isDo7DkawSk Terminator (Time) 10 Double Crunches 10 R/L=1 […]
Peg Leg Reps 8-10 floor press 12 Bulgarian split squat leg lift – knee tuck – 5 ecentric ab raise 4x * on last 2 sets go bodyweight and add a jump on BSS https://youtu.be/b8S8k7aPUQw 10 goblets squat (4×4 cadence) trx tricep ext 3x on last set do burnout of db OH tricep ext right […]
Suicide Alley Pre-Workout foam roll inner thigh CardioFusion 3 min (45 sec swap) row – curl press -row – curl press 1x up -sprint- band punches -reverse 1x 10 med ball slam 3 lat shuffle to 10 tricep ext amrap (everyone) suicide 3 min 10 med ball v-up 10 wall ball thruster 10 touch jump […]
