Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y 4x 500 challenge (Time) 50 prisoner squats 50 pushups 25 slider leg curl 50 trx knee tuck (ab motion) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 1:45 min 45 sec each move last 15 sec do (______) all out A. Bosu Skaters – bosu squats (pushups) https://youtu.be/7BdfXEwQ3so https://youtu.be/593dZ1aU9Do B. Core stick rotational press R-L (touch n jump) https://youtu.be/I7V9R7YJrVw C. Reverse Spin seated – Fwd Spin […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 8-10 Landmine row R/L 8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk 3x 5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk 6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU 15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE 3x Go Faster pace with this sequence 15-20 band/db pull […]
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 […]
