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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight fro lanmine squats find band and height for exlosive pushups Reps 10 Landmine Front Squat 3 pulse +- 1 full rep =1 12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0 2x 8-12 Dips {dip bars on […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 bench press landmine bent over row https://youtu.be/lJjiKJbYXj0 3x 12 db seated Arnold press https://youtu.be/uwJAMIL8mgk 15 attached band row (1 sec pause) 3x Comrade (Time) 7×7 Team You go I go per movement 7 full burpee 7 overhead squat […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ 7 min amrap 250 row 40 mnt bosu 15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw 7 min amrap 12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg 12 Trx push-up 3-3 cadence 7 min amrap 12 Kb rows r-l https://youtu.be/dBrDr59R7Rc double […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps Lift 8-12 Dips https://youtu.be/DcxMgoLamy0 8-12 Pullups 3x Walking Lunges ( turf and back ¾) 12 Bosu ALT leg curl https://youtu.be/g_gPx29PD54 R+L=1 3x 20 Core stick Lat pulldown https://youtu.be/6Gv3cq0QnZE 10-12 Trx tricep ext 3x EMOM 4 DB curls – 9 […]
