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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 x foam roll upper back 5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s LIFT Amrap try for 4x 10 TRX leg curl slow and smooth weighted lunges turf 1 way 12-15 dips 12-15 band triceps kick back https://youtu.be/gKKDgArjwFo 12-15 box […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm Up (No Measure) Foam roll band ankle rotations https://youtu.be/_bSwAqfY_ek dolphin greatest stretch in the world 7×7 (Time) Burpee w pushup RDL landmine or barbell on platform Kb dip in drive 26/44 https://youtu.be/bAL3V0U_sa4 Kb front squat 26/44 ( 2 kbs […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 35W/12R trx jumping lunge – trx squat at fatigue duck n dodge band punches https://youtu.be/vdtIu3RSxO0 roundhouse kick to alt knee strike R next round swap sides 2x 15 sec pulsating side plank R- then hold 15 sec L 30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 8-12 bench press 8-12 landmine row R/L 8-12 Band deloaded squats https://youtu.be/_rh_CEGYs6Y 4x (on set 4 go through faster less rest and do 12-15 each exercise ) 12-15 inline bench ball busters https://youtu.be/APDcMq357Hk 20-25 lat pull down (core stick) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 12-15 reverse grip triceps pushdown R/L yellow/red folded band 5 burpee med ball slam https://youtu.be/AqsQ3755L3k 4x 6-8 dips (5-2-1) 5 sec down – 2 sec pause – explode up (use low dip bar feet on ground/ advanced reg dip […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 12-15 reverse grip triceps pushdown R/L yellow/red folded band 5 burpee med ball slam https://youtu.be/AqsQ3755L3k 4x 6-8 dips (5-2-1) 5 sec down – 2 sec pause – explode up (use low dip bar feet on ground/ advanced reg dip […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 5-10 nordic popup or slider leg curl https://youtu.be/SanfnrnLxyM 8-12 box squats (sit back – squeeze at top) 10 TRX supermans w core stick 3x Reps 20 trx jumping lunges 30 kb shrugs with wall sit 12 bench leg lift […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll upper back MR upper back w peanut Warm-up band external rotation up and overs curtsy stretch hip stretch hip flexor stretch LIFT 3-6 bench BLOCK press 3x 8-12 kneeling landmine chest press https://www.youtube.com/watch?v=1G-_FTEkoNw 12-15 band facepull 2x […]
