Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 20W/10W ? switch ups lateral shuffle burpees 4x – swap after 2 sets 12 -15 dips https://youtu.be/DcxMgoLamy0 A. 28’s core stick curls – use green cleat row 250 2x B. spin 1 min up 1 min down 20 calf […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Toe touches 30 sec Sprinter Sit-ups 60 sec 2x Superman 20 sec plank hip tap 20 sec 2x 30 min AMRAP trampoline jumping jack 50 tramp jump rope 25 Rowers 300m Wall balls 15 wall ball twist 15 Kruger […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 Nordic popup – leg curl as modification https://youtu.be/SanfnrnLxyM 8-12 srdl db/kb https://youtu.be/jP-sCqAfuvw 8-12 landmine Bent over Row 8-12 seated DB shoulder press (back against pad) 4x extra credit sled drag https://youtu.be/rZHbZn18Efo 20/10 decline situps 4x double weight- 1 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 15 sec Side plank pulsating – 15 sec side plank hold R L 2x 30 sec of strike back plank 30 sec bicycles 25 side crunches R-L 40/20 Lat Landnmine https://youtu.be/_RoD_6967gA TRX Powerpull https://youtu.be/D8S_x8D6BWU Band assisted pushups – jack […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Warm-up trx lunge twist trx torso rotation AR squat hold R https://youtu.be/Cf2bF6gdkMY L barbell pullups backstroke LIFT squat 10×10 @ 60 percent chin up to failure 12-15 rear dealt raise 3x 8-12 kb db row 3x split 60 DB […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up non attched external rotation R L sup grip pullapart band standing row lunge twist R L trx fly stretch trx torso twist LIFT fellas 10 bench press @ 60 percent 45 sec rest 10x Ladies 10 ladies dips (feet […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice landmine deadlift TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA Warm up (3 sec holds) 10 Bird Dog R/L 10 dolphins 10 arm stretch 5 greatest stretch in world R/L 30 up and over https://www.youtube.com/watch?v=isDo7DkawSk Terminator (Time) 10 Double Crunches 10 R/L=1 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Back Squat (3 and variation ie deloaded- landmine- back squat) Bench Press (3 reps record individual weight) Reps Pick exercise or set choice and receive random card when completed 25 min Amrap Buy in (no cards awarded ) hold plank […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT (Ladies rotate with 4 total sets ) 12-15 Ladies DB leg curl https://youtu.be/agTBLStNriw 6-8 reps Deloaded squats https://youtu.be/_rh_CEGYs6Y 15 R/L vertical band adduction https://youtu.be/v7MAF1Xu7Ug 4x Section 2 12 landmine curtsy lunge R/L https://youtu.be/8JPLzaNhbNc 20 band glute bridge https://youtu.be/rXtZxmyKwik 2x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32 practice band side raise find foot position for power row Warm-up (No Measure) warm up 3 https://youtu.be/8Q8vBJAd6xc supermans Prone shoulder Dolphins Stair steppers Knee to elbow Sub scap raise Knee hug Jack the Ripper (Time) […]
