Squad Fitness Homewood – Group Training Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Interval ◭ 20W/10R ∎ Pivot Lunge Right ∎ Pivot Lunge Left 4x ◭ Run 400 or 200 [based on speed] ▬▬▬▬▬▬ ◭ 20W/10R ∎ TRX Row Kick [Alternating] ∎ See-saw Press [at failure, […]
Squad Fitness Gardendale – Group Training BB/DB Floor Press (5sx5r) ◭ Work up to as heavy as possible◭ Between each set Complete 15 Chest Cleavers TRX Pushup ➜ TRX Lat Pulldown ([10➜15] x4) ◭ Trx Pushup Slow [3-0-3] ◭ Focus on Back engagement. ◭ No more than 1:00 between sets. ◭ Only Rest after Pulldowns.▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Homewood – Group Training BB/DB Floor Press (5sx5r) ◭ Work up to as heavy as possible◭ Between each set Complete 15 Chest Cleavers TRX Pushup ➜ TRX Lat Pulldown ([10➜15] x4) ◭ Trx Pushup Slow [3-0-3] ◭ Focus on Back engagement. ◭ No more than 1:00 between sets. ◭ Only Rest after Pulldowns.▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale – Group Training Pre-Workout ⌚ 45:00 Cap ∎ Practice Band Side Raise ∎ Roll 1 Muscle Jack the Ripper (Time) A. ∎ 20 Gorilla row ∎ 20 Battle Jack [Ropes] 3x B. ∎10 Lunge Jack [R/L] ∎10 Bosu or Elevated SA press [R/L] 3x C. ∎10 TRX Inverted Row ∎10/15 Pushup Jack […]
Squad Fitness Homewood – Group Training Pre-Workout ⌚ 45:00 Cap ∎ Practice Band Side Raise ∎ Roll 1 Muscle Jack the Ripper (Time) A. ∎ 20 Gorilla row ∎ 20 Battle Jack [Ropes] 3x B. ∎10 Lunge Jack [R/L] ∎10 Bosu or Elevated SA press [R/L] 3x C. ∎10 TRX Inverted Row ∎10/15 Pushup Jack […]
Squad Fitness Gardendale – Group Training Minute to Win It ∎ 25 Jumping Jacks ∎ 10 Plank Jacks 4x[4:00 Minutes] ▬▬▬▬▬▬▬▬ Buy In ∎ 8 KB/DB Halo [Each Way] ∎ 16 KB/DB Front Raise [Light] ∎ Run 200m with KB/DB 2x ▬▬▬▬▬▬▬▬ Reps ∎ 15/25 Atomic pushups ∎ 6 Weighted Over-the-Box Burpees [Total] 3x ∎ […]
Squad Fitness Homewood – Group Training Minute to Win It ∎ 25 Jumping Jacks ∎ 10 Plank Jacks 4x[4:00 Minutes] ▬▬▬▬▬▬▬▬ Buy In ∎ 8 KB/DB Halo [Each Way] ∎ 16 KB/DB Front Raise [Light] ∎ Run 200m with KB/DB 2x ▬▬▬▬▬▬▬▬ Reps ∎ 15/25 Atomic pushups ∎ 6 Weighted Over-the-Box Burpees [Total] 3x ∎ […]
Squad Fitness Gardendale – Group Training 21-15-9 ∎ KB Swings ∎ Wing Pushups ∎ Box Jumps 21-15-9 ∎ Barbell Floor Press ∎ Barbell RDL ∎ Barbell Rollout 21-15-9 ∎ Assault Bike Cals ∎ Wallball ∎ Butterfly Sit-ups Finisher ∎ Run 800m-1600m
Squad Fitness Homewood – Group Training 21-15-9 ∎ KB Swings ∎ Wing Pushups ∎ Box Jumps 21-15-9 ∎ Barbell Floor Press ∎ Barbell RDL ∎ Barbell Rollout 21-15-9 ∎ Assault Bike Cals ∎ Wallball ∎ Butterfly Sit-ups Finisher ∎ Run 800m-1600m
Squad Fitness Gardendale – Group Training 1 Butts and Guts (Weight) ∎ 5 TRX Nordic Curl ∎ 12 Landmine Curtsy Lunge [Each] 3x 2 Butts n Guts (Weight) ∎ 15 Barbell Hip Thruster ∎ 30 Ball Squeezes [Hips up] 3x 3 Butts n Guts (No Measure) ∎ Walking Lunge [2 Turf] ∎ 10 Plank Squeezes […]
