Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 24:00 AMRAP ∎ Partner Band Lateral Shuffle [2 Turf] ∎ 12/20 Hand Slap Pushups ∎ Partner Band Sprint [1 Turf] ∎ 10 Partner “L” Situps [3s Descent] ∎ Partner Sled Row [2x Each Person] ∎ 5 Keg Toss [1 Tosser & 1 Runner] ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout IT bands stick Inner thigh foam roller Amped Up with Abs (No Measure) Frankenstein walks inner thigh monkey squats dolphins runners stretch iron cross Abs ∎ side v -ups 30 sec R-L ∎ in and out 30 sec (knee straight or bent) ∎ swivel plank […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training NEEDS MORE STATIONS: HOMEWOOD MAX IS 16 Interval ◭ 10s Work／10s Rest ∎ Halfway Situp Extension 4x ∎ Situps 4x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 2:00 Each [30s Movement Switch] ∎ Rope Snake [Bosu] ➜ Rainbow [Bosu] ∎ Jumping Knee Strike ➜ Round House ∎Explosive Wall Ball ➜Russian twist ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP 20:00 AMRAP ∎ 15-20 DB Bench Press ∎ 15-20 KB Tricep Ext ∎ FWD Lunges {2 Turf] ∎ 8-12 Pullups ▬▬▬▬▬ Interval 30 sec ON➜15 sec All Out / 25sec rest/rotate ∎ TRX Rows ➜ TRX Jump Squat ∎ Pushups ➜ Half Burpee ∎ KB […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift Cluster (10 x 4 x 10s) ◭ 10 Sets of 4 Reps with 10s between each set ◭ Find a healthy weight and stick with it⬍Pick ONE⬍ Use 70-75% of 1 RM RDL Cluster (10 x 4 x 10s) ◭ 10 Sets of 4 Reps […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Cluster Back Squat (10x4x10s) ◭ 75% BS Max aka Kinda Heavy▬▬▬▬▬▬▬▬ ↹ Transition Movement ↹ ∎ 30 Banded Sit Up [Anchored] ∎ 10 Tri- Crunch▬▬▬▬▬▬▬▬ SA Side Landmine Row (4 x 14 )(Each Side) ◭ Slow, Squeeze Abs and Lats▬▬▬▬▬▬▬▬ Finisher ∎ 20 Weighted Subscap Wall […]
Squad Fitness Gardendale, 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 Homewood – Group Training CardioFusion ◭ 10:00 Challenge [Split however desired] ∎ Sled Press [3 Whole Turf] ∎ 30 Renegade Row [Total] ∎ 45 Rear Delt Raise ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 EMOM ∎ M1: 12-15 RDL ∎ M2 25 Band Tricep Pushdown ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 Challenge [Split However Desired] ∎ 30/40 Calories on Air […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training New Year New You (Time) ◭ Terminator : Delete last exercise each round. ∎ 10 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] ➜ 6 Forward […]
