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 Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be landmine front squat 45/25 landmine squat press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Row and Swing (Time) 10 inverted Row/ 20 kb swing (black/green) 9/19 8/18 7/17 6/16 5/15 4/14 3/13 2/12 1/11 Reps 20 bench side raise R/L 2x A-D ladder HCS/pushup (Time) 10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I 9/2 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 20/10 primal pushup primal sprint (mid level attachment ) 3x 20/10 trx row trxstarfish 3x 20/10 med ball half burpee sit up me ball between knees 3x Save me 75 jumping jacks on trampoline spin up 3x 300 row […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Challenger challenge 4 min time limit row 500/650 15 full burpee challenge 4 min time limit 60 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs 60 band Y press https://www.youtube.com/watch?v=C9ODjKG9Row black/ purple challenge 4 min time limit 50 kb squat to high pull- 50 sit […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Girls Quad killer- high volume Guys – high volume upper body CardioFusion Save me (6 min) A. 300 yard Run- Row machine 6 min **** B. bear crawl 3x lateral shuffle 3x – spin stand hill 6 min C. 15 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32 practice band side raise find foot position for power row Warm-up (No Measure) warm up 3 https://youtu.be/8Q8vBJAd6xc supermans Prone shoulder Dolphins Stair steppers Knee to elbow Sub scap raise Knee hug Jack the Ripper (Time) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice spider web 10-15 low back EXT low back stretch 30 secs https://www.youtube.com/watch?v=GtOtjmUgWQg Warm Up 2 (No Measure) Warm up 2 https://youtu.be/AAsnRtghCLY Rocking ham star gaze Push-up – pull rotator rotation Reverse hip walks Back stroke Reverse lunge twist […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for lateral sled practice side bend (get comfortable) Interval https://youtu.be/_wNJcuw63zw 30 sec Work 10 sec Rest A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ B. wall sit twist – bosu med ball bubble squat 2x C. landmine press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 10 1 legged knee raise to ext R/L 2x CardioFusion Save me 15 min A. 15 guard situps w 4 jab, cross, jab – tramp run in place or jump rope https://youtu.be/1qiW4dbPXDE B. row 250- bosu gut check 5 […]
