Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ∎ 10 DB Leg Curls [20s Hold at Start] ∎ 10 BB RDL ∎ 20 Spidermans 3x ∎ 10 Fire Hydrants [Each][1s Pause] ∎ 20 Booty Band Skaters [Total] 3x ∎ TRX Sled Row [3/4 Turf] ∎ Frog Bound [1/4] Turf ∎ 8 KB SL […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Front to Back Squat (4sX6r) ◭ Front Squat [Slowest Descent Possible] ◭ Back Squat [Slowest Ascent Possible]▬▬▬▬▬▬▬▬▬▬▬ Reps ◭ 20s Work/10s Rest ∎ TRX Jumping Lunges ∎ Medball Slam ∎ Band Sword Chop ∎ Band AR Hold Reverse Lunge [Switch Sides after both moves] ∎ Reverse […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk Interval PARTNER UP ∎ 5 Situps – 5 sec halfway hold 4-5 3-5 2-5 1-5 800 m Run 9 Rounds (Time) Section 1: ∎ Pistol Squat [Each Side] ∎ KB push press ∎ […]
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 Interval Choice of Cardio After Each Section Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility ———————- -12 Concentration Curls [Each Arm] -12 Close Grip push-ups [Slow Ascent] 3x ———————– -12 Trx Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps Front Squat (5 𝐱 10) ◭ Use the grip that best suits you◭ 14 DB Medball Smash FloorPress ▬▬▬▬▬▬▬▬▬▬▬▬ Asymmetric Ladder (AMRAP – Reps) ◭ 15-12 ∎ Pistol Squat [Right] ∎ Double Band Row [ Right] ∎ Side SA Push-up [ Right] ∎ V-up [Right] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP 20:00 AMRAP ∎ 15-20 DB Bench Press ∎ 15-20 KB Tricep Ext ∎ FWD Lunges {2 Turf] ∎ 8-12 Pullups ▬▬▬▬▬ Interval 30 sec ON➜15 sec All Out / 25sec rest/rotate ∎ TRX Rows ➜ TRX Jump Squat ∎ Pushups ➜ Half Burpee ∎ KB […]
Announcements Squad, next week we will have a limited schedule. 24th 12pm Only 25th Closed 26th 12pm Only Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20/10 ∎ Assault Bike ∎ Pushups 4x ▬▬▬ ◭ 3:50 AMRAP ∎ 30sec Wall Sit ∎ 7 Goblet Squats ∎ 3 Burpee ▬▬▬ ◭ 20/10 ∎ […]
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 Tempo Deadlift (4×8 @ 5:0:2) ◭ Natural speed Ascent, 5s Descent [Mississippi’s] ◭ Increase Weight as needed. ◭ Reset Core Brace each rep! ◭ Focus on Hamstring stretch and back stiffness.◭ 12 Jump Squats after each set Bulgarian Split Squat (50 Each Leg) ◭ Hold weight […]
