Entries by Romen McDonald

Fat Stripper

September 11, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Stick IT BAnd and tibialis https://youtu.be/-mi8LNhYnU0 https://youtu.be/hai_5CEa5mM start workout with 400m run Interval https://youtu.be/_wNJcuw63zw 40 Work/20 Rest Lat at med ball slam – https://youtu.be/XqlJt764N5k jack press https://youtu.be/5b5tnyGY4cI 3 R-L repetitively bag knee strikes or jumping knee strikes https://youtu.be/3p2jRl311eM renegade […]

Hold On

September 10, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up hip stretch dolphin with back stretch greatest reverse lunge w twist shoulder rotation driver band rows LIFT ½ Pullup hold (15 sec or 5 sec into the shakes) 6-10 RDL ½ pushup hold (15 sec or 5 sec into […]

Spark

September 9, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 10-12 Bar leg lift (slow drop 3 sec min ) https://youtu.be/PnwKpalgIhs 10 Barbell rollout https://youtu.be/_ZxfrZoM6rs Reverse sled drag https://youtu.be/zG66dr9Clo8 Fwd lunges (turf) https://youtu.be/xlkeTAkebMc 12 total AR press (2 sec pause in squat position) https://youtu.be/Cf2bF6gdkMY 12 TRX single leg curl […]

Bandit

September 8, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up band row band pullapart up and over reverse lunge twist dolphins heel to butt back stroke push in out w inner thigh Pullups to Failure (AMRAP – Reps) LIFT 6-8 SA press (deceleration) https://youtu.be/TeHLgF6WyJU 8-12 Pullups 3x 10-12 Undertaker […]

sideways

September 6, 2019 in /by

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 A. 28’s core stick curls – use green cleat row 250 2x B. spin 1 min up 1 min down 20 calf raises – 20 touch […]

2 much 2 soon

September 5, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 10-12 activation lying flys https://youtu.be/_5_8ikOXw8s 3-6 floor press (Regular grip w pause) https://youtu.be/rbNJqbRkbc0 15-20 facepull https://youtu.be/ocsFf52Gfyk 30 Band flutters 10 reverse mnt climber 3x 10 Bench leg lift then 10 knee tuck https://youtu.be/PnwKpalgIhs 10-12 Landmine kneeling press https://youtu.be/ws9-Vgzc-k8 12-15 […]

300 workout

September 4, 2019 in /by

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 LIFT split 45 sissy squat https://youtu.be/Xj328uAsXs4 35 trx leg curl (slow) Nordic Pop up 3 neg-7 positive 2x 300 workout (Time) Barbell Pullups – 25 reps (no band) KB RDL – […]

This is Better than Cardio

September 3, 2019 in /by

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 50 bicycles 40/20 Lat Landnmine https://youtu.be/_RoD_6967gA TRX Powerpull https://youtu.be/D8S_x8D6BWU Band assisted pushups – jack push at fatigue ALT Rip Saw (no squat) Red/ Black https://youtu.be/CRCsdkRZ19c […]

push past it

September 2, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 8-12 bench press 8-12 landmine row R/L https://youtu.be/YmboaqtRxHs 8-12 Band deloaded squats https://youtu.be/_rh_CEGYs6Y 4x (on set 4 go through faster less rest and do 12-15 each exercise ) 12-15 inline bench ball busters https://youtu.be/APDcMq357Hk 20-25 lat pull down (core […]

Labor Day! no classes/ below is ab work you can do at home

September 1, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Corbit (Time) 30 situps 30 side plank up and down R/L 25 situps 25 side plank up and down R/L 20 situps 20 side plank up and down R/L 15 situps 15 side plank up and down R/L then 20 […]