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 […]
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 […]
