Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 band ankle rotations 75 calf raises (25 in, out, neutral ) Cindy Squad (AMRAP – Rounds and Reps) 10 min 5 barbell pullup https://youtu.be/1T8olTFWy8s 10 pushups on knee 15 squats on med ball Level 2 5 barbell pullup […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 50-20 A. primal superman/primal sprint https://www.youtube.com/watch?v=Njwmr24Iacw (mod bear crawl) B. lateral shuffle (band on knees) / touch n jump C. Situps med ball b knee/ crunches w med ball D. slider mnt climber/snow angles 3x A spin up 2 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band and glutes FGB 2 (AMRAP – Reps) A. Inverted Row B Row for Calories [change units] C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg D. KB Swing Green/ Black E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc Bootcamp 2x lat hammer […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM rope pass https://www.youtube.com/watch?v=VSThSAHdYGU 180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85 guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27 40Work /10 Rest […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk 20 face pulls foam roll upper back Interval https://youtu.be/_wNJcuw63zw 20w-10r trx jumping lunges pushups Beast mode add resisted band 4x I GO – You GO 15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s 12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice KB punch https://youtu.be/fKJu5Spsf9M if not getting it do attached band punches Bootcamp Beer belly buster: 15 sec side plank raise side 15 sec plank hold R L 2 x 30 sec V-ups 30 sec crunches 30 sec plank […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice clean and archer row 50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4 Bootcamp 30-20 clapping pushups bosu crunches attached band row wake board jump https://www.youtube.com/watch?v=pPDPmSuDRbg 3x asymmetric loaded ladder (Time) do the 12 reps on the Right side for every exercise then […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20w-10r TRX row undergrip row kb squat n press 4x 20w-10r frog jump russian twist 4x 20w-10r step jump https://www.youtube.com/watch?v=r90WzgoOpQE rope slam 4x [rack kb and ropes] Reps 12 trx single leg curl https://www.youtube.com/watch?v=4-C-zX-5pgs then 3 double ! […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 60 calf raises ( 20 toes in, 20 toes out, to straight) Amrap 12 min A. Farmer walk 3 dead lift 4x B. row 300 C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ D. run 400 m ( Start […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw FGB 3 (AMRAP – Reps) walking lunges 15/20 R+L=1 jumping pullups kb squat press blue/red bench hops row (cal) Interval https://youtu.be/_wNJcuw63zw 20w-10r pushups goblet squat 3x full burpee 2x Reps guys 7 pushup 7 lateral raise […]
