Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT bench press 6-8 ladies alt 25 band tricep pushdowns 15 vertical band adduction R-L https://youtu.be/v7MAF1Xu7Ug 8-12 landmine bent over row (1 sec pause) https://youtu.be/DcCurXzoge4 3x Sea saw DB BENCH press – burn out with double press 12-15 kb row R/L […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout 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. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8 practice sissy squat LIFT 6 min squat routine with sissy squats start at 12 reps https://youtu.be/Xj328uAsXs4 Partner Hold ankles toes pointed – nordic pop up 7 then 3 neg 15 band […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up but kicks Frankenstein walks 10 1 legged knee raise to ext R/L hip flexor stretch greatest rotation twist side bend CardioFusion Save me 15 min A. 15 guard situps w 4 jab, cross, jab – glute core sculptor https://youtu.be/eS6zLg79HJk […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 20 min amrap A. 15-20 bench press 55 % B. lunges >,< https://youtu.be/xlkeTAkebMc C. 8-12 pullups goal 4-5x 30sec on-15 blast-25sec rest/rotate A. TRX Rows- trx jump squat B. Pushups- half burpee * https://youtu.be/SV07IkxJ_jk C. KB goblet Squat- sprint […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 3-5 neg pullups https://youtu.be/2V9USNE1wdk 15 lat pulldown (12) 6 neg 6 pos SA press R/L https://youtu.be/TeHLgF6WyJU 3x 10 landmine curtsy lunge https://youtu.be/8JPLzaNhbNc 20 DB/KB or rows R/L Drop set do 10 heavy 10 with ligh 2x Challenger If finish […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Guys floor press 2-4 reps 85% 5x 12-15 incline press 3x 125 tricep pushdowns with core stick https://youtu.be/SWaNC_UiKkc Ladies 10 R/L BSS lunge 2 variation hulk smash https://youtu.be/Imn4LHxansQ?t=14 12 slate raise https://youtu.be/DD_H0LjxKeM 12 lat raise 3x extra credit 40 superman https://youtu.be/EcmKo7cAqd8 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 25 sec Side plank hold R L 25 sec Side crunches L 50 Bicycles 24 min amrap 12 R- LBand glute kick back Partner band lat shuffle 2x Bear crawl 1 way 10 Med ball wall twist https://youtu.be/uPvNMpLNGxc 4 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout row or spin foam roll upper back find weight for landmine row and landmine power push Warm Up 4 (No Measure) https://youtu.be/Edcw3tgCq28 Bird dog curtsy stretch Slider cross Slider Hip flex-or Sup-scapular push ups side to side ankle rotations […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Stational Setup foam roll glute and quads Interval https://youtu.be/_wNJcuw63zw 60W/20R decline bench Situps (heavy and drop ) – move to crunches if needed [may need help getting up] side kicks R- L https://youtu.be/0BNQ544SqU0 band squat press – figure 8 […]
