Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 8-12 RDL https://youtu.be/eF1BpS_s-QU 12 R/L Band Step ups Trx lucky 4 curl and face pull https://youtu.be/aOFGo_Uk4fM 4x 12 band glute kick back 2x 15- 20 low back ext extra credit do another set * 12 band glute kick back […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up finish w abs LIFT 5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) https://youtu.be/eBxupKrbvnk deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y 4x 500 challenge (Time) 50 prisoner squats 50 pushups 25 slider leg curl 50 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 40W/10R A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8 B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs C. band assisted pushup clap for advanced) D. plankster E. thruster F bosu crunch https://youtu.be/O_X_xULHSdM 3x 20w/ 10sec W/ 20 sec W 10 sec […]
Christmas Tree Pre-Workout practice KB swings https://youtu.be/zb2cMTvIhI4 20 Foam Roller on Glutes Christmas Tree (Time) Round 1 (10) decoration carry (farmer walk – 10 drops each at different location ) sled run 1000 m rower 10 liberty steps R-L Yellow/ Red 10 pullups or barbell pullups Round 2 (20) L3 atomic push-up or L2 push-up […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout ankle rotations MR neck on peanut what is something odd you do at home when no one else is around? CardioFusion 60W – 20 Rest (some stations have swaps at 25 secs ) A. spin reverse hill B. swap […]
Christmas Tree Pre-Workout practice KB swings https://youtu.be/zb2cMTvIhI4 20 Foam Roller on Glutes Christmas Tree (Time) Round 1 (10) decoration carry (farmer walk – 10 drops each at different location ) sled run 1000 m rower 10 liberty steps R-L Yellow/ Red 10 pullups or barbell pullups Round 2 (20) L3 atomic push-up or L2 push-up […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up DB or kB halos Sub-scapular pushups Front raises Drivers Hamstring hands Scoops Frankenstein walks LIFT 6-8 band resisted bench press 12-Bosu ALT leg curl then 6 double https://youtu.be/g_gPx29PD54 12 Facepull 1 sec pause 3x 10-12 incline db press (3 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout band ankle rotation 25 fire hydrants R-L CardioFusion 60/20 A. Spin B. med ball pivot R-L (do on concrete floor ) https://www.youtube.com/watch?v=ZYC5CrBJlW8 row C. (Low ) Attached Band Squat to high pull https://www.youtube.com/watch?v=I5a1OF-Ze6E D. bag bosu high low punches […]
Punch Christmas in the face CardioFusion 40W/10R A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8 B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs C. band assisted pushup clap for advanced) D. plankster E. thruster F bosu crunch https://youtu.be/O_X_xULHSdM 3x 20w/ 10sec W/ 20 sec W 10 sec rest 20 sec kb air climber https://youtu.be/oE3Ahmpf89o 10 sec kb […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent 10-12 landmine (meadow row) https://youtu.be/agjtIltW8Cw 3x 20 attached band pull apart 10 chin-up (Control on way down) 12 plate press https://youtu.be/iGfowzhbTPA […]
