Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Optional 4-6 box squats heavy 90-95% 10 TRX leg Curl 3x Barbarian (Time) 4 rounds for time row 300 15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc sled push seated rope pull sled push 15 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll glute and quads practice sissy squat LIFT Save Me Wall Sit 45 plate 10 Sissy Squat https://youtu.be/rdrKQf0b70o 3x 3x Landmine Dead lift Abbreviated Reps (first 1/4th of movement only ) https://youtu.be/xjbuhSF85jQ 12 reps -5 sec pause 10-5 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout low back stretch on bench foam roll glutes and quads practice and find weight for landmine row- front squat – split squat LIFT 10 R/L landmine split squat platform over 5’8 plate under 5’8 https://youtu.be/7r_195U-g5I 8-10 Front barbell Squats […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Stational Setup foam roll glute and quads Interval https://youtu.be/_wNJcuw63zw 60W/20R decline bench Situps (heavy and drop ) – move to crunches if needed [may need help getting up] side kicks R- L https://youtu.be/0BNQ544SqU0 band squat press – figure 8 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 8-12 RDL 12 R/L Band Step ups 3x 12 R/L Landmine curtsy lunge Trx lucky 4 curl and face pull https://youtu.be/aOFGo_Uk4fM 3x Uphold (Time) turf and back R /L Liberty Walk 20/30 https://www.youtube.com/watch?v=GWpOUyoZBng 12 DB snatch 25/45 https://youtu.be/eF1BpS_s-QU Run […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y 4x 500 challenge (Time) 50 prisoner squats 50 pushups 25 slider leg curl 50 trx knee tuck (ab motion) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 1:45 min 45 sec each move last 15 sec do (______) all out A. Bosu Skaters – bosu squats (pushups) https://youtu.be/7BdfXEwQ3so https://youtu.be/593dZ1aU9Do B. Core stick rotational press R-L (touch n jump) https://youtu.be/I7V9R7YJrVw C. Reverse Spin seated – Fwd Spin […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 8-10 Landmine row R/L 8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk 3x 5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk 6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU 15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE 3x Go Faster pace with this sequence 15-20 band/db pull […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 12-15 BSS lunge 6-8 Pulsating 1-3 landmine squat 8-10 batwing row with 2 sec pauses 3x 6 landmine SA press (3 sec neg) then rep as many as possible drop 15-20 percent if needed. 10-12 pullups then 20 attached […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 10-12 activation lying flys 3-6 floor press (pause) 15-20 facepull 20 Landmine twist (deceleration) 3x 10 Bench leg lift -10 knee tuck 10-12 Landmine kneeling press 12-15 Dips 8 DB over head ext (3×3 cadence) 3x LIFT 40/20 banded […]
