Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout ankle rotation 20 R/L Interval https://youtu.be/_wNJcuw63zw 20W /10R overhead squat Russian twist 4x kb swings trx undergrip rows https://youtu.be/5ZzJIVwnpik 4x lateral burpee w pushup [use band to jump over] kb squat to high pull https://youtu.be/NnAcZV8xZOc 4x battle jacks skaters […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 SA landmine press (decelerate) 12 rear delt raise (optional w band) 3x 15 band upright row https://youtu.be/bi1gyj2pPXs 12 core Stick bent over row https://youtu.be/AxF9SQny4ec 15 weighted decline bench situps 3x 10 R/L Landmine undertaker row (w 1 sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 6 burpee med ball slam https://youtu.be/AqsQ3755L3k 12 SA band pushdown R/L yellow/red folded band https://youtu.be/EX7f3Qo6I84 Figure 8 run 3x each round https://youtu.be/Tffdb1JIu0w 3x 6-8 dips (5-2-1) 4 sec down – 2 sec pause – explode up (use low dip […]
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 CardioFusion run 400 OR agility w obstacle save me row 250- skaters on bosu 1x https://youtu.be/7BdfXEwQ3so Bar leg or knee lifts on bench – 10/12 trx pushups (slow 2×2 cadence ) 2x https://youtu.be/PnwKpalgIhs scissor sliders 20 – Bag R,L Bodyshot […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6 Min Squat Routine – EMOM 6 rounds 10 squats -11-12-13-14-15 Barbell back squat w + 85 lbs under 85 use db/KB front squat MOD for mobility – landmine front squat – 8-12 pullups 5-8 barbell pistol squats 3up […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find height for jumping pullup- use bosu and platform if needed LIFT 12-15 DB leg curl – elevate bench on platform put against the wall 8-12 RDL (rest 30-45 sec after) 4 standing Roman Press – then AMRAP shoulder […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout bench low back stretch 30 sec min LIFT 6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent 12 curtsy landmine R/L 3x 12-15 DB pullover https://youtu.be/_oqq1XAVjy8 12-15 incline bench press 3x 12 Barbell glute bridge (1sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk 10 warm up set of squats at 50% 10 barbell pullups Warm Up 2 (No Measure) Warm up 2 https://youtu.be/AAsnRtghCLY Rocking ham star gaze Push-up – pull […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 1:30 W- 15 sec rest trx curtsy to lat lunge R-L partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec bear sled – i go you go – high knees […]
