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 […]
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 […]
