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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8 30 external rotation R/L 2-2 cadence Ankle Hip Mobility (No Measure) band ankle rotation 20 R-L band hip stretches fire hydrants dolphin sub-scapular push ups hip flex-or stretch heel to butt […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 1:30 W- 15 sec rest trx curtsy to lat lunge R-L partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec bear sled – i go you go – high knees […]
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 […]
