Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT floor press 8-12 https://youtu.be/TmIni_6Z538 3x on 3rd set do a a rest pause (rest 15 sec go a 4th set for as many as possible) 12-15 band leg curl ( from bench ) 15-20 landmine RDL Heavy FWD Drag […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion EMOM Burpee and V-ups or trainers choice – Do 5 burpees ever min then as many situps as possible until min expires 4x partner up band lat shuffle turf and back 3x i go you go A. pass off […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6 Min Squat Routine – Barbell back squat- db/KB front squat – 8-12 pullups 5-8 barbell pistol squats 3up -3down cadence (use low bar) 12 TRX tricep ext – 12 tricep push downs 3x 12-10-8 R-L DB/KB Row banded […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 30 sec W Lateral shuffle (horizontal turf) kb split stance tocudown kb SRDL R kb tSS ouch downs kb srdl L plank (switch n gears w kb/ kb touch or hold ) 2x 16 min amrap 10 elevated glute […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find target that you can barelt touch fuly extened after a jump Warm Up 4 (No Measure) https://youtu.be/Edcw3tgCq28 Bird dog curtsy stretch Slider cross Slider Hip flex-or Sup-scapular push ups side to side ankle rotations Interval https://youtu.be/_wNJcuw63zw 30W-20R on […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 90 sec W/ 15R A. rower reverse grip B. band lateral R-L black/purple (explode out slow step in) C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout 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 band axe blow R-L https://youtu.be/FoEpwC8-Ejg 10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE 20 alt […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (swap ever 30 sec) A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo B. reverse spin- spin hill – sprint- up downs every 5 sec C. band tricep pushdown – skaters – overhead tricep ext – […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 external rotation Warm-up isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY 25 sec R L throw bridge 25 sec R L then 15 sec Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk bicycles 30 sec mnt climber 30 sec Minute […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps Do AB 2x CD 2x then 1 round straight through for 3 total rounds A. 15 slider knee tuck on handles (slow) 15 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q B. 15 med ball leg curl 30 windmill https://www.youtube.com/watch?v=aLzViAH4uZo 2x C. 15 […]
