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 […]
Terminator 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 plank elbow strike 10 Push-ups / black / Red band resisted […]
You only live once Pre-Workout https://youtu.be/HrVf4auKUZ8 Warm-up https://youtu.be/eDtBXboy58k LIFT 8-12 Front squat https://youtu.be/2RJIStaLWQQ 20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE 3-5 Neg pullups https://youtu.be/2V9USNE1wdk 3x 45 sec Wall Sit w weight 10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4 10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0 3x 12-15 RDL https://youtu.be/eF1BpS_s-QU 12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk 3x Choose one […]
threshold Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Bootcamp 20-10 pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8 L 4x run 400 or 200 (based on speed of run) 20-10 trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w 4x run 400 or 200 […]
You only live once Pre-Workout https://youtu.be/HrVf4auKUZ8 Warm-up https://youtu.be/eDtBXboy58k LIFT 8-12 Front squat https://youtu.be/2RJIStaLWQQ 20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE 3-5 Neg pullups https://youtu.be/2V9USNE1wdk 3x 45 sec Wall Sit w weight 10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4 10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0 3x 12-15 RDL https://youtu.be/eF1BpS_s-QU 12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk 3x Choose one […]
