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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 bosu mActivation front squats (shoes off) https://youtu.be/gs1at1toovg 15 vertical abduction R/L https://youtu.be/v7MAF1Xu7Ug pull ups 6-8 12-15 ball buster https://youtu.be/APDcMq357Hk 4x 12-15 core stick band Row https://youtu.be/AxF9SQny4ec 10-12 plate press https://youtu.be/iGfowzhbTPA 3x Jaws song pogo R- knee ext R […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up A. SRDL and T squat hold https://youtu.be/4PIJb8dHgXk B. Band external rotation and up and overs https://youtu.be/RWrhsd1Nsr4 https://youtu.be/isDo7DkawSk LIFT landmine front Squats 28’s abbreviated Reps 7 low, 7 mid, 7 high – 7 full range 14 DB seated Seasaw shoulder […]
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 […]
