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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 8-12 nordic w trx https://youtu.be/twEv7xtaNpM 8-12 squat 12-20 bar leg lift https://youtu.be/PnwKpalgIhs 4x 40 band resisted bicycle https://youtu.be/ljYMFGuDgeQ 15 band kick back https://youtu.be/DG3wtTH-FZ8 sissy squat https://youtu.be/Xj328uAsXs4 3x 10 trx leg curl https://www.youtube.com/watch?v=Mw-D5ahSQxg 6 trx L situp https://youtu.be/S2CZel3Y6yA 3x SS […]
Be Happy LIFT 8-10 Landmine row R/L 8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk 3x 5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk 6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU 15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE 3x Go Faster pace with this sequence 15-20 band/db pull apart https://youtu.be/uMUB2xrstyA 12-15 band upright row https://youtu.be/bi1gyj2pPXs 20 bench side raise R/L 2x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes on peanut MR release IT band w stick [during warm up go over Hitting the wall in A.B.C.D Nightmare (Time) complete all reps in A. before moving to a. If able to do more the 25 reps […]
The Part That Counts CardioFusion 1:45 min 45 sec each move last 15 sec do (______) all out A. Bosu Skaters – bosu squats (pushups) https://youtu.be/7BdfXEwQ3so https://youtu.be/593dZ1aU9Do B. Core stick rotational press R-L (touch n jump) https://youtu.be/I7V9R7YJrVw C. Reverse Spin seated – Fwd Spin Hill (seated sprint) D. Band resisted lat shuffle with touch switch […]
