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 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 Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) ∎ Manmaker ∎ Pull-ups ∎ Push-ups ∎ Landmine Front Squat 45/25 ∎ Landmine Squat Press 45/25 ∎ SA KB Bench Row [Each Side] ∎ Sled Run [1 Turf] ∎ Lateral DB Raise 7x () […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training DB/BB Strict Overhead Press (4sx10r (Slow Descent)) Choose ◭ 20 KB Shrugs between each set OR ◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬ DB Bench Row ∎ Between Each Set do 30 Russian Twist Reps ∎ 30 Band Tricep Pushdown ∎ 12 TRX Tricep KickBack [ palms […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ⏱ 50s Work/10s Rest ◭ TRX ∎ TRX Hip Throw [Alternate Sides] ∎ Touchdown ∎ TRX Starfish 2x ◭ Bodyweight ∎ Lateral Shuffle Touch n’ Jump [Horz. Turf] ∎ Burpee to Skater [1:6] ∎ Winged Pushup [2 Scap Raises :1 Pushup] 2x ◭ Kettlebell ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Trap Bar/ BB Pendlay Row (3×12) ◭ Brace Core EVERY rep. Set Weight Down each rep. ◭ Use platforms as needed to get healthy back position.◭ After 20 BB/ Banded Rear Delt Kick Back ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ 12 L Sit DB Press ∎ 6 Oblique Sit-ups […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp ◭ 20-10 ∎ Landmine Pull Punch R ∎ Landmine Pull Punch L 4x 1. Sally up-down ◭ Sit-ups + sit-up hold [Squats if you skipped Thursday] ◭ 20-10 ∎ Wall Ball Twist R ∎ Wall Ball Twist L 4x 2. Cha-Cha Slide Partner Band Lateral […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) ∎ Manmaker ∎ Pull-ups ∎ Push-ups ∎ Landmine Front Squat 45/25 ∎ Landmine Squat Press 45/25 ∎ SA KB Bench Row [Each Side] ∎ Sled Run [1 Turf] ∎ Lateral DB Raise 7x () […]
