Happy 4th (closed)
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Entries by Romen McDonald
You Get Out, What you Put out !
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6-8 bench press 6-8 pullups 12- 15 attached band/db fly – [use heavy DB to anchor] 3x after set(s) on round 3 do decrease weight by 40% and do a burn out / on the pullup go right into […]
Fat Stripper
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout if you didnt make intructional sat – find band pullup height practice landmine side bend Interval https://youtu.be/_wNJcuw63zw 40 Work/20 Rest Lat at med ball slam – https://youtu.be/XqlJt764N5k jack press https://youtu.be/5b5tnyGY4cI 3 R-L repetitively bag knee strikes or jumping knee […]
feeling it
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight fro lanmine squats find band and height for exlosive pushups Reps 10 Landmine Front Squat 3 pulse +- 1 full rep =1 12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0 2x 8-12 Dips {dip bars on […]
Light em up
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout IT bands stick Inner thigh foam roller Warm-up (No Measure) Warm up https://youtu.be/ew7IwpjiqfkHip cross glute bridge Scorpion Frankenstein Stein Sub scapular hold Ham scoop rocking Calf raises torso rotation Reps 12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q 12 hang clean squats […]
Respect
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT DB bench 12-15 add band of needed 12 landmine curtsy lunge 3x do burnout set of med ball/ db bench 1x 8 SA press R-L 3 sec negative every rep https://youtu.be/TeHLgF6WyJU 12 R/L Banded/DB step up 12 db bench […]
Cardio Core Killer
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion run 400 save me row 250- skaters on bosu 1x leg or knee lifts on bench – 12/15 trx pushups 2x scissor sliders 20 – alt round house kick 2x https://youtu.be/_7qutZ2WgZo 2x keg carry run w partner 400 pass […]
Hard to Kill
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT A. I go you go (spot) 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) B. 12-15 band leg curl ( from bench […]
YES!
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice med ball slam CardioFusion EMOM Burpee and v-ups – 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. […]
Fire Breather
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 6 Min Squat Routine – EMOM 6 rounds 10 squats -11-12-13-14-15 Barbell back squat w + 85 lbs under 85 use db/KB front squat MOD for mobility – landmine front squat – 8-12 pullups 5-8 barbell pistol squats 3up […]
