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 […]
Squad Fitness Homewood – Group Training AMRAP ◭ 18:00 AMRAP ∎ 12 Scoops ∎ 12 Bench Crunches ∎ 2 Point Agility – Sprint- Lateral Bound [2X] ∎ 25 Band Lat Pulldown ∎ 25 OH Band Tricep Extension ∎ 30 KB Swings ∎ 20 Gear Shifter ◭ Coaches Ab ∎ 15 Low Back Extension with Press […]
Squad Fitness Homewood – Group Training Pre-Workout ∎ 20 Ankle Rotation R&L ∎ Hip Mobility ▬▬▬▬▬▬▬▬▬▬ Interval ◭ 20s Work / 10s Rest ∎ TRX Mountain Climber [slow] ∎ Russian Twist (Feet up or supported) 4x ∎ Kettlebell Swings ∎ TRX Underhand Rows 4x ∎ Pushup Jack [keep band on] ∎ Booty Band Bodyweight Squats […]
Announcements Memorial Weekend Schedule – No 5:45 Class on Friday 26th – 9:00am ONLY on Monday 5/29 Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Workout You will see when you get here 🙂
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ◭ 7:00 AMRAP ∎ 16 Dips ∎ 16 V-ups ∎ 32 Bicycle Crunches ▬▬▬▬▬▬▬▬ ◭ 7:00 AMRAP ∎ 15 Partner Rope Curls ∎ 15 Partner Leg Throw Down ∎ Band sprint [2 Turf Per Person] ▬▬▬▬▬▬▬▬ ◭ 7:00 AMRAP ∎ 15 OH DB Tricep Extension […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning 30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest ∎ Negative Pull Up ➜ Trx Row ∎ Negative Pushup ➜Thruster ∎ Nordic Ham Hold ➜ Slider Leg Curl ∎ Braced Plank ➜V-ups Challenger ◭ 4:00 to Complete Each ∎ 40 TRX […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 6 (AMRAP – Reps) ∎ Barbell Curls ∎ Battle Jack ∎ Run n’ Burpee [1/2 Turf Count Each Burpee] ∎ Bag Push [Bag 2′ from Wall] ∎ Medball Deadbug 3x ▬▬▬▬▬▬▬▬ Reps ◭ Spell your first and last name as quickly as possible [If your […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Back Squat (5 x 5) ▬▬▬▬▬▬▬▬▬▬ ↹ Transition Movement ↹ ∎ 3×12-18 DB/KB Chest Fly▬▬▬▬▬▬▬▬▬▬ Strength ∎ 12 Medball Incline DB/KB Bench [Supinated] ➜12 Decline DB/KB Floor Press [Hips up] ➜12 Flat DB/KB Bench 3x ▬▬▬▬▬▬▬▬▬▬ Finisher ∎ 40 Front Squats ∎ 400m Run ∎ 40 […]
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 Landmine Meadows Row (4 x 14 [Each]) ∎ Hand on Knee for Support ∎ Adjust weight as needed for unbroken sets▬▬▬▬▬▬▬▬▬▬ ↹ Transition Movement ↹ ∎ 3×12-18 DB/KB Chest Fly▬▬▬▬▬▬▬▬▬▬ Slide RDL (Weight) ∎ Keep bar against rig4sX10r Finisher ∎ 20 KB Preacher Curls [Ball Down] […]
