Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 Nordic popup – leg curl as modification https://youtu.be/SanfnrnLxyM 8-12 srdl db/kb https://youtu.be/jP-sCqAfuvw 8-10 SA landmine press 1-3sec down https://youtu.be/TeHLgF6WyJU 4x 10 db snatch R/L 10 liberty step up (use box) R/L https://www.youtube.com/watch?v=oXk1XiS1ZrU sled drag https://youtu.be/rZHbZn18Efo 15 horizontal band […]
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 12 -15 dips https://youtu.be/DcxMgoLamy0 A. 28’s core stick curls – use green cleat row 250 2x B. spin 1 min up 1 min down 20 calf […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT A. 6-8 pullups ( 5 down- 2 sec hold- explode up) – low bar B. weighted walking lunges turf 1 way 3x use wrists wrap if hands are wearing down or skip a round and come back C. 6-8 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps Pick exercise or set choice and receive random card when completed 30 min Amrap Buy in (no cards awarded ) hold plank for 2 min – if drop stop (time stops) [cardio] run 400 variable row 500 https://youtu.be/zCRACO-wXng 6 […]
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 trx Leg Curl 8-12 RDL (rest 30-45 sec after) 8-12 Arnold press – sit on bosu mid – upper back leaning against bar – 3x Guys […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 bench press 6-8 pullups 12- 15 attached band/db fly – [use heavy DB to anchor] 3x after set(s) on round 3 do decrease weight by 40% and do a burn out / on the pullup go right into […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout if you didnt make intructional sat – find band pullup height practice landmine side bend Interval https://youtu.be/_wNJcuw63zw 40 Work/20 Rest Lat at med ball slam – https://youtu.be/XqlJt764N5k jack press https://youtu.be/5b5tnyGY4cI 3 R-L repetitively bag knee strikes or jumping knee […]
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 Pre-Workout IT bands stick Inner thigh foam roller Warm-up (No Measure) Warm up https://youtu.be/ew7IwpjiqfkHip cross glute bridge Scorpion Frankenstein Stein Sub scapular hold Ham scoop rocking Calf raises torso rotation Reps 12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q 12 hang clean squats […]
