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 […]
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 […]
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 – […]
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 […]
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 […]
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 […]
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 […]
