Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB9 (AMRAP – Reps) ∎ Jumping Pullup or BB pullup ∎ Battle Jack ∎ Medball Hamstring Curl ∎ KB or BB Deadlift [Rx=1.3x BW] ∎ Sit-up with Overhead Extension 3x ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ Death March [1/2 Turf] ∎ Prisoner Lunges [1.5 Turfs] ∎ 40 Russian Twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ◭ 12:00 AMRAP ∎ 10 Pull ups ∎ 12 BB/DB Standing Push Press ∎ 15 Rear Delt Raise ◭ 2:00 Coaches Abs Section ◭ EMOM x4 ∎ 15 KB Swing ∎ 4 Burpee ∎ 10 TRX Suppinated Row ∎ 12 DB Lateral Raises ∎ 10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Floor Press / Dumbbell Floor Fly Superset (8/15 Amrap for 13 Min ) ◭ Use BB or DB for Floor Press ◭ 8 Floor Press / 15 Floor Fly ◭ After Each Set Give 3 People a High Five Asymmetric Ladder (Time) ◭ 21-15-9 ∎ Pistol […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice Jumping Pullups find correct height do warm up set and find weight for Landmine Power Press Tabata Squad (AMRAP – Reps) ◭ [20/10 x 5] 45 sec Rest on Rotation A ∎ Assault Bike [Calories] B ∎ Burpees C ∎ 180 Slam Ball D […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Terminator 4 (Time) ◭ Terminator : Delete last exercise each round. ∎ 10 Attached Band Bicep Curls ∎ 9 Band Tricep Kickbacks ∎ 8 Dips [Bar or Box] ∎ 7 Variable KB Row [7 hammer/7 Supinated] ∎ 6 Single Leg Bounds [Each Side] ➜ 6 Forward […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8 MR hamstrings foam roller AMRAP ◭ 6:00 AMRAP ∎ Floor Press [Pause Each Rep] @70% Max [10sX4r] [15s Rest Between Each Set] *Meat Cleavers until time is up ◭ 6:00 AMRAP ∎ 8-12 Box Dips [Slow on way […]
Squad Fitness Gardendale, Squad Fitness Homewood – Online Bootcamp 40-20 Band leg curls https://youtu.be/lawJxo3GA44 Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks Bench press or floor press Boulder roller https://youtu.be/MpoGDp30TsI 3x 40-20 Band power press https://youtu.be/x_lbkICZmOA Trx tricep ext seated reverse fly Sumo squat to high pull yellow / green 3x [set up band} amrap 15 Band RDL https://youtu.be/VfUatHK-0nA […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp 40-20 Band leg curls https://youtu.be/lawJxo3GA44 Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks Bench press or floor press Boulder roller https://youtu.be/MpoGDp30TsI 3x 40-20 Band power press https://youtu.be/x_lbkICZmOA Trx tricep ext seated reverse fly Sumo squat to high pull yellow / green 3x [set up band} amrap 15 Band RDL […]
Squad Fitness Homewood – Group Training Warm-up hamsting w band bird dog chest stretch hip back rotation torso rotation rocking ham kb rdl LIFT erbody 6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c 3x U go you go 14 min amRap 10-12 RDL 6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU 15 core […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout Warm-up trx lunge twist https://youtu.be/6fnjPvDoCKY trx side bend https://youtu.be/02IpGpA9hXQ AR squat hold R https://youtu.be/Cf2bF6gdkMY L 2x LIFT 10 squat @ 65 percent 10 rear delt fly https://youtu.be/16E9n-5afTg 10x low back stretch on bench https://youtu.be/GtOtjmUgWQg extra credit 20 band glute bridge (I go you go) https://youtu.be/rXtZxmyKwik […]
