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 […]
Shine Pre-Workout practice jumping pullup find weight for sit up get up Warm Up 2 Warm up 2 Rocking ham star gaze Push-up – pull rotator rotation Reverse hip walks Back stroke Reverse lunge twist Seal jacks Warm-up 15sec side plank then hold r/ L 15 sec Bicycles 15 sec Synergy crunches 2x Interval https://youtu.be/_wNJcuw63zw […]
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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Pre-Workout practice killer croc Reps reverse sled 4 touch Suicide 30 Russian twist 20 windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo 5 killer croc press 4-1 – double up on set # 5 https://www.youtube.com/watch?v=ydHwuJBDfhE 10/15 Harley Quinn pull up trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80 3x Sit up hold 5 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Pre-Workout foam roll inner thigh CardioFusion 3 min (45 sec swap) row – lat raise -row – lat raise – row 1x up -sprint- band punches -reverse 1x 2 lat shuffle to 3 pop squats https://youtu.be/erCb_sl6tUk (everyone) suicide 3 min 12 wall ball […]
