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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 external rotation find 8 RM or do warm up set on bench do warm up set for squats LIFT bench press partner cluster set (find your 8 RM) do sets of 6 back to back little rest as […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 30W-5R-30W – 15 sec rotate 12 Wall ball twist R-L https://youtu.be/uPvNMpLNGxc Band step back Row – tricep overhead ext Evade Strike R,L knee / Evade Lateral https://youtu.be/47XjczhP14k – https://youtu.be/lNAjYCiouxk Bench side raise R-L https://www.youtube.com/watch?v=JFyJfI785jc Rope waves reverse lunge- […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up https://youtu.be/Edcw3tgCq28 LIFT 6-8 Roman Press https://www.youtube.com/watch?v=3grQfXZh5sU 10-12 Landmine SS lunge https://youtu.be/7r_195U-g5I 3x 12 Band/db stepup R/L 12-15 db lat raise (slow down) 12-15 Band face pull w 1 sec pause https://youtu.be/ocsFf52Gfyk 3x Grind 7 bar leg lift/ 7 knee […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout https://youtu.be/FHlar7mOEAU upper back set up landmine- floor press – rdl Warm-up kb/db halo tricep ext on back knee hug w ankle rotation R/L hip cross inner thigh to hamstring dolphin seal jack LIFT 10-12 landmine bent over Row https://youtu.be/lJjiKJbYXj0 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR inner thigh https://youtu.be/kXw_gBFiNqs Warm-up https://www.youtube.com/watch?v=AAsnRtghCLY&feature=youtu.be kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4 Interval https://youtu.be/_wNJcuw63zw Think of KB row and Speed lunge R as a station and L as a station. 30W-10R A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout https://youtu.be/HrVf4auKUZ8 Warm-up https://youtu.be/eDtBXboy58k LIFT 8-12 Front squat https://youtu.be/2RJIStaLWQQ 20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE 3-5 Neg pullups https://youtu.be/2V9USNE1wdk 3x 45 sec Wall Sit w weight 10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4 10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0 3x 12-15 RDL […]
