Action Figure Body LIFT 8 min AmRap A. 5 bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent ( ladies floor press) B. 10-12 landmine Meadow Row https://youtu.be/agjtIltW8Cw (light weight ) 3x 8 min min AmRap A. 10 chin-up (Control on way down) (ladies) 12 plate […]
the feels LIFT 12-15 BSS lunge 6-8 Pulsating 1-3 landmine squat 8-10 batwing row with 2 sec pauses 3x 6 landmine SA press (3 sec neg) then rep as many as possible drop 15-20 percent if needed. 10-12 pullups then 20 attached band rows extra credit * 130 med ball squeezes w crunches FGB 7 […]
300 workout Pre-Workout MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8 30 external rotation R/L 2-2 cadence Ankle Hip Mobility band ankle rotation 20 R-L band hip stretches fire hydrants dolphin sub-scapular push ups hip flex-or stretch heel to butt run deep squat 5 sec holds w/pull apart 300 workout (Time) Barbell Pullups – 25 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Save me 16 AmRap A. 20 R/L band twist – bag side kicks R/L 2x B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x […]
turn and burn CardioFusion Save me 16 AmRap A. 20 R/L band twist – bag side kicks R/L 2x B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x C. spin in reverse heavy tension (swap between stand and seated) – […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Amrap 14 min 10 band / slider leg curl (weight overhead ) 8-12 RDL 12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0 Amrap 7min 15-20 lat db raise (add band for more tension 5 leg lift negative then 10 positive ( […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8 8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI 12-15 band dumbell bench combo 3x 10 squats heavy as possible the immediately do 20 jump lunges recover repeat 4x 15 band leg curls 15 RDL 3x walking […]
Do your Best Forget about the Rest LIFT Amrap 14 min 10 band / slider leg curl (weight overhead ) 8-12 RDL 12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0 Amrap 7min 15-20 lat db raise (add band for more tension 5 leg lift negative then 10 positive ( dragonflag advanced ) https://www.youtube.com/watch?v=kICxJien7xM 20 attached band pullapart […]
Monumental LIFT 20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8 8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI 12-15 band dumbell bench combo 3x 10 squats heavy as possible the immediately do 20 jump lunges recover repeat 4x 15 band leg curls 15 RDL 3x walking lunges 12 band glute raise on bench 2x Save me wall sit 25 sissy […]
Monumental CardioFusion 90 sec W/ 25 sec Rest rotate each station round 2 60 sec W/ 25 sec rest lateral high knees https://youtu.be/LLg4POrHQVQ spin hill Kneling band punch R-L https://youtu.be/hzUbaMOeiRU reverse grip ROW Tactical band squat https://youtu.be/ImdZyv6GJ_U 2x 2 min swap at 30 sec med ball windmill/ squat w gut check https://youtu.be/aLzViAH4uZo spin up-down-up-down shuttle […]
