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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Squad Hip 2 (No Measure) mid back stretch R clam shell R reverse clam shell R L hip stretch sit up toe touches dolphins best stretch in the world Interval https://youtu.be/_wNJcuw63zw 20-10 lateral burpees jumping lunges 4x 30sec on-10 blast-30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Reps will be derived from number of card Diamonds band resisted push-ups -pushups Hearts KB Row Spades TRX knee tuck Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges Joker – trainer Choice After Card 32 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Start on ABCD then immediately knock out the lower case 20/10 rest/rotate 45 sec after completion of upper and lower case letter- A. 5 min 16 KB incline Bench (3×3 cadence) 10 gorilla rows 5 sumo squat 2x (do […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre workout foam roll feet -calves 20 ankle rotations 1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3 A. spin spin w […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice KB swings https://youtu.be/zb2cMTvIhI4 20 Foam Roller on Glutes Christmas Tree (Time) Round 1 (10) decoration carry (farmer walk – 10 drops each at different location ) https://youtu.be/oV1gWv61rqs sled run 1000 m rower 10 liberty steps R-L Yellow/ Red […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ Hurricane 10min amrap Row 250 10 knee strikes R/L 10 roundhouse kicks R/L https://youtu.be/_7qutZ2WgZo 30 Attached band press 30 Bosu lateral shuffle https://youtu.be/PDq1vupws5M 30 bosu mnt climber 10 min amrap A. 3x 180 bag https://youtu.be/Ohzst4O_G2w B. Shuttle run […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Memorial workout for SGT Carter (Music/ Play drums percussion bc he was in the band loved drums/ Interruption will happen 4x total at min 2 and after 10 min is complete ) Amrap -10 min- A. 10 Trx pullup […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Bootcamp 20-10 A. overhead squat https://www.youtube.com/watch?v=E9_Wy8NDDHA attached band row 4x 2 min ALL OUT EFFORT of choice. Run 400 , Spin, band sprint 3x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8 MR hamstrings foam roller Filthy 50 (Time) 50 Box jumps 50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog 50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit 50 steps Walking Lunge 10dbs/20dbs R+L=1 50 TRX knee tuck slow […]
