Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift (5×8) (AMRAP – Reps) Lift ∎ 12 DB Bench Row ∎ 15 Bench Rear Delt Fly [Thumbs Out ] 3x ∎ TRX LAT Pull Down [Start with 3 Negatives Then Bust Out 7 Fast Reps] 3x ∎ 30 Alternating DB Curls ∎ 20 Band Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Comrade 2 Lunge (Time) ◭ I go, You go ◭ Alternate through the following movements, with one person working at a time. ◭ You do 7 burpees, then I do 7 Deadlifts etc… ∎ 7 Burpees ∎ 7 KB or BB Deadlift ∎ 7 Banded Overhead […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 15 Preacher Curl ∎ 20s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L = 1] ╸ Coach’s Agility [ 2 Turf] ∎ 10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Tempo Deadlift (6×8 @ 5:0:2) ◭ Natural speed Ascent, 5s Descent [Mississippi’s] ◭ Increase Weight as needed. ◭ Reset Core Brace each rep! ◭ Focus on Hamstring stretch and back stiffness.◭ 15 Overhead Band Tricep Extensions Bulgarian Split Squat (75×1 Each Leg) ◭ Hold weight whichever […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout roll glutes 10 TRX RDL R-L Bootcamp ◭ 30 (7) 30 (7) 30 (7) 30 (30 rest ) A. ∎ Gorilla Row ∎ Sumo Squat 3x every 2 sets followed by 30 sec rest ◭ 3 min AMRAP a. ∎ 20 Band Triceps extension ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps Do AB 2x, CD 2x then 1 round straight through for 3 total rounds A. ∎ 15 Slider Knee Tuck ∎ 15 Speed Lunge [Each] B. ∎ 15 Medball Leg Curl ∎ 30 Windmill 2x C. ∎ 15 KB/DB RDL ∎ 12 Elevated SL Glute […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout roll glutes 10 TRX RDL R-L Bootcamp ◭ 30 (7) 30 (7) 30 (7) 30 (30 rest ) A. ∎ Gorilla Row ∎ Sumo Squat 3x every 2 sets followed by 30 sec rest ◭ 3 min AMRAP a. ∎ 20 Band Triceps extension ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pursuit (No Measure) ◭ 20s Work / 10s Rest ∎ SA Weighted Sit-ups ∎ Russian Twist [Feet up or supported] 4x ∎ Kettlebell Swings ∎ TRX Underhand Rows 4x ∎ Pushup Jack [keep band on] ∎ Booty Band Bodyweight Squats 4x ∎ Battle Rope Single Waves […]
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 Homewood – Group Training Interval ◭ 20W/10 W [No Rest, Rotate after 4X] ∎ TRX Bicep Curls ➜Bicep Curl Hold ∎ Sit ups [Anchored] ➜ Sit up Hold 45/ ∎ DB Should Press ➜ Front Rack Hold *∎ Wall Sit ➜ Monkey Squats * [If you came Tues. you can opt to do […]
