Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion warm up pulsating hip flexor with shoulder rotation R/L one legged hip circles A. row 250 20 band rotational twist on rower 15 hammer curls 4x B.12 lateral raise on knee (mod standing) pop up then run turf 2x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 25 fire hydrants L-R split reps as desired 25 up and over https://www.youtube.com/watch?v=isDo7DkawSk practice jumping pullup Warm-up 15sec side plank then hold r/ L 15 sec Bicycles 15 sec Synergy crunches 2x Bootcamp 40-20 Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg […]
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 Interval https://youtu.be/_wNJcuw63zw 40-40/20 (do a 40 sec b 40 sec rest 20 then repeat) A. a. gorilla rows https://youtu.be/VlrMysLfbjA b. RDL 3x B. trx tricep ext 3 pulsating jumping lunge 3x C. med ball leg curl band overhead squat or […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Spell your first and last name as quickly as possible AB – 10 pull-ups or 15 trx pull-ups CD – sled 2x EF- row 500 GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L IJ- 30 battle […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ 7 min amrap 250 row 40 mnt bosu 20 Jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 7 min amrap 12 Trx splits squat lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg 12 Trx push-up 7 min amrap 12 Kb rows r-l 12 Floor press w glute raise […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 50W-10R burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo 5 lateral touch n jump ab run/bicycles push-up/ mnt climber 8 jump squat jack 2 min spin or row or run turf 50W-10R frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB close grip pushups-V-ups BW RDL R-L […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for bench press 12-15 reps find weight for landmine oblique twist Bootcamp 40-20 A. leg curl slider B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks 3x C. Bench press or floor press D. Boulder roller https://youtu.be/MpoGDp30TsI 3x 40-20 A. SS […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion FGB format (no rest) kb lat lunge row spartan kick jab cross alt step ups hip hinge to high pull https://www.youtube.com/watch?v=9po6Cx-cmuw trx pushup to 4 mnt climber 3x plank for “resting minute crunches for “resting min” calf raises for […]
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 […]
