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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice jumping pullup find weight for sit up get up 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 Seal jacks Warm-up […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre-workout 20 R/L ankle rotations- A. 2min w 30 sec swap glute raise R glute raise L Liberty step (chest squeeze) wall ball B. 2min w 30 sec swap lat shuffle bag knee strike R https://youtu.be/In98-uX_eNA latt shuffle bag […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk 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 Seal […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes with roller or peanut MR -IT band with stick Bootcamp 25W/7 R A. BAG SS LUNGE R L TRX pushup 3x B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es L KB swing 3x C. Band vertical Abduction R L […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout inner thigh foam roll https://youtu.be/kXw_gBFiNqs calves and chins stick https://youtu.be/-mi8LNhYnU0 Warm-up https://youtu.be/ew7Iwpjiqfk Challenger 4 min time cap to complete each station / split reps however desired A. Row 500/ 650 https://youtu.be/4oIP4yGiEJ0 20 box jumps 20/30 B. 50 jumping lunges […]
