Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout FGB 6 (AMRAP – Reps) Barbell Curls Battle jack https://youtu.be/obcIJjUeq1A Run n touch Burpee (run turf burpee at each end count burpees) Bag push (bag 2 ft from wall ) https://youtu.be/_bA0MtcG8gg Rower 3x 1 min each station (record reps completed) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 Floor press https://youtu.be/rbNJqbRkbc0 10-12 Retraction press https://youtu.be/ZdMTY6V9p10 10-12 Reverse flys 3x 6-8 w1 sec pause Landmine Bent over Row https://youtu.be/DcCurXzoge4 10-12 DB pullover https://youtu.be/_oqq1XAVjy8 Dips Rest Pause 6-8 reps on 3rd last set do 6-8 rest 20 sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR release – quads glute LIFT 8-12 Box Squat https://youtu.be/cOFOZSI8vrE 12-15 w 1 sec pause Band glute bridge https://youtu.be/rXtZxmyKwik 10 Landmine situp https://youtu.be/SE-4RiVNJLo 3x Reverse sled drag (1.5 X BW) https://youtu.be/zG66dr9Clo8 12 Sissy squat (slow) https://youtu.be/Xj328uAsXs4 24 Landmine twist […]
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 […]
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 Reps Pick exercise or set choice and receive random card when completed 30 min Amrap Buy in (no cards awarded ) hold plank for 2 min – if drop stop (time stops) [cardio] run 400 variable row 500 https://youtu.be/zCRACO-wXng 6 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8 https://www.youtube.com/watch?v=HrVf4auKUZ8 Warm-up child’s pose (cross R over L and vice versa ) hip flexor downward dog (pivot the toes hips ) shoulder retraction greatest quad alt arm foot rotational twist backstroke LIFT 10-12 Retraction […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up sub scapular pushup pull apart supp grip inner thigh to hamstring scoops knee hugs Frankenstein rotational twist RDL warm up set LIFT RDL 12-8-8-12 Rep by round https://youtu.be/eF1BpS_s-QU 12-15 DB read delt raises 20 bar sissors then 10 leg […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT pullups to failure 20 lat pulldown https://youtu.be/dUl6c5ggIGI ( Do 1 Drop set every round) 6-8 bench press @ 75-80% drop to 60-55 % then immediately do another set of 6-8 Down and back Turf FWD lunges https://youtu.be/xlkeTAkebMc 3x extra […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Forget Everything and Run/Face Everything and Rise burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo 50W-10R 5 lateral touch n jump ab run/bicycles push-up/ mnt climber 8 jump squat jack 2 min Cap Sprint 400 or do 35 barbell pullup 35 kb swings […]
