Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ∎ Pullups to failure ∎ 10 Plankster 4x ∎ 10 DB Bench Press [Drop Set] ∎ 20 Band Pullapart 3x ∎ 15 DB Rear Delt Raise ∎ 20 TRX Single Grip Row [2 Sec Pause] 3x ∎ 25 Banded Upright Row ∎ 12 Trap Bar […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20-10 ∎ Jumping Lunges ∎ TRX Rows 4x ◭ 20-10 ∎ Med ball slam ∎ Run in place 4x ◭ 20-10 ∎ Dips ∎ Kettlebell Swings 4x ◭ 20-10 ∎ prisoner seated jump squats ∎ Band press 4x ◭ 20-10 ∎ Assault Bike 8x […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl or Waiter Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Step Off to Squat (No Measure) ∎ 6 Negative Weighted Step Offs [Each Leg] ∎ 15 Explosive BB Squats ∎ 20 Band Twist [Each Side] 4x Do the squats as soon as you get done with step offs – each round alternate which leg you start […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20W/10R ∎ Reverse Lunge w Med Ball Twist R ∎ L 4x ◭ Run 400 or 200 [based on speed] ▬▬▬▬▬▬ ◭ 20W/10R ∎ TRX Row Kick [Alternating] ∎ SL See-saw Press 4x ◭ Run 400 or 200 [based on speed] ▬▬▬▬▬▬ ◭ 20W/10R […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ∎ 8-12 BB/DB FloorPress ∎ 15-20 Rear Delt Fly 4x ▬▬▬▬ ∎ 5 Nordic pop-up [use box] ∎ 12-15 RDL @ 65% 4x ▬▬▬▬ ∎ 7 BSS [Each Leg] [Rep 1 is 1s hold, Rep 2 is 2s hold…etc…] ◭ 8 Tri-crunch between each set […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pull-ups (4×10) ◭ 12 TRX Tricep Ext After Each Set ▬▬▬▬▬▬▬▬▬▬▬▬ DB/BB Strict Overhead Press (4sx10r (Slow Descent)) Choose ◭ 20 HEAVY DB/KB Shrugs between each set OR ◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬ Trap Bar Deadlift (4sx10r) ◭ Between Each Set do 30 Russian Twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 60/20 A. Assault Bike [ Slow Build up] B. Rower C. Attached Band Squat to High Pull D. Bag Fight E. Agility Turf 2x ◭ 13:00 AMRAP OH Carry [till fatigue] Farmer Carry [till fatigue] 6 Sled Push Pull [Horz Turf] 20 Band Twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Lunge Lift (iso) (3 Rounds for time) 25 Sec Hold 3X each side Bulgarian Split Squat (4×10 ) ◭ Hold weight whichever way gives you best balance ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ 12-15 OH DB Tricep Ext [Drop Set ] ∎ 30 Band Hamstring Curl [Fast] ∎ 30 […]
