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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20sec pulsating side plank R then hold side plan 20 sec L plankster on command https://youtu.be/G1NgVYQIyIk 40W-20R -swap moves last 15 sec A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o C. attached band row […]
Suicide Squad 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 Situps hold 5 sec 4 sit-ups hold 5 sec 3-5 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout CardioFusion warm up pulsating hip flexor with shoulder rotation R/L one legged hip circles A. row 250 20 band rotational twist on rower 15 hammer curls 4x B.12 lateral raise on knee (mod standing) pop up then run turf 2x 4x C. spin […]
Suicide Alley 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 thruster long 5 med ball slam med 12 touch jump […]
The Test Interval https://youtu.be/_wNJcuw63zw 20sec pulsating side plank R then hold side plan 20 sec L plankster on command https://youtu.be/G1NgVYQIyIk 40W-20R -swap moves last 15 sec A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o C. attached band row -squat row D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc […]
sparkle CardioFusion warm up pulsating hip flexor with shoulder rotation R/L one legged hip circles A. row 250 20 band rotational twist on rower 15 hammer curls 4x B.12 lateral raise on knee (mod standing) pop up then run turf 2x 4x C. spin seated reverse high tension 1 min 15 bag push https://youtu.be/_bA0MtcG8gg 30 […]
