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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout https://youtu.be/FHlar7mOEAU Warm-up https://youtu.be/Edcw3tgCq28 Interval https://youtu.be/_wNJcuw63zw CardioFusion interruption at 7 min Toe touches 30 sec Sprinter Sit-ups 40 sec 2x interruption at 14 min (may want matts ) Superman 25 sec plank elbow strike 25 sec https://youtu.be/tGx6sh-1V7w 2x Interruption at […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up 30 sec band external rotation and – rip saw- up and over- https://youtu.be/RWrhsd1Nsr4 TRX SRDL R/L and T squat hold- TRX row https://www.youtube.com/watch?v=4PIJb8dHgXk LIFT Bench press Abbreviated Reps 7 low, 7 mid, 7 high @ 55% Then immediately do […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout https://youtu.be/-mi8LNhYnU0 Warm-up https://youtu.be/ew7Iwpjiqfk CardioFusion EMOM 5 Burpee and V-ups 5 burpee bicycles 5 burpee and touch n jump 5 burpee and crunches 5 burpee and sissor mnt climner 1x partner up band lat shuffle turf and back 3x i […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up kb or db halo , back stroke, band rows , sub scap push-up, dolphins , greatest , calf raise LIFT 6-8 Bench press 8-12 RDL 3x last set do a rest pause set do 6-8 rest 15 sec do […]
