Squad Fitness Homewood – Group Training Interval ◭ 20W/10 W [No Rest, Rotate after 4X] ∎ TRX Bicep Curls ➜Bicep Curl Hold ∎ Weighted Wall Sit [Booty Banded] ➜ Monkey Squats ∎ Sit ups [Legs Anchored] ➜ Half Way Sit up Hold ∎ DB Should Press ➜ Front Rack Hold ◭ Do another round with […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadstop Deadlift (5𝙭8) ◭ Set bar down completely every rep. ◭ Re-Brace core Every rep. ◭ Increase weight AS NEEDED. ◭ Ask for Form check before going heavy.◭ 20 Dips after each set ▬▬▬▬▬▬▬▬▬▬▬▬ Bulgarian Split Squat 4X12 ◭ Style 1: Barbell and pad as ankle […]
Squad Fitness Gardendale – Group Training Reps ∎ 10 DB Leg Curls [20s Hold at Start] ∎ 10 BB RDL 4x ∎ 10 Fire Hydrants [Each][1s Pause] ∎ 10 Attached Band Kick Back [Each] [2s Pause every other rep] 3x ∎ TRX Sled Row [3/4 Turf] ∎ Frog Bound [1/4] Turf ∎ 8 KB SL […]
Squad Fitness Homewood – Group Training Reps ∎ 10 DB Leg Curls [20s Hold at Start] ∎ 10 BB RDL 4x ∎ 10 Fire Hydrants [Each][1s Pause] ∎ 10 Attached Band Kick Back [Each] [2s Pause every other rep] 3x ∎ TRX Sled Row [3/4 Turf] ∎ Frog Bound [1/4] Turf ∎ 8 KB SL […]
Squad Fitness Gardendale – Group Training DB Bench Press (4sX8r) ◭ MAX EFFORT!!! ◭ Bench or Bosu ◭ After Each Set, 15 Banded Knee Tucks Landmine Kneeling SA Shoulder Press (12-8-6-MAX) ◭ Performed on one knee. ◭ No rest between sides. ◭ Switch Knees when you switch arms. ◭ Reps Down = Weight Up ◭ […]
Squad Fitness Gardendale – Group Training Team work ◭ BUY IN ◭ Between you are your partner, complete 100 deadlifts Partner 1: # deadlifts (barbell or KB) Partner 2: Push ups until P1 is ready to switch ⤱ Switch, alternating every few reps until all reps are completed ⤱ ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 1000 Reps Split. ◭ […]
Group Training Interval ◭ Strength AMRAP 8 min A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band] B. ∎ 24 Alternating DB Floor Press ∎ 20 Band Pull Apart ▬▬▬▬▬ ◭ Tabata 20/10 A. ∎ Wall Ball B. ∎ Alt Heel Touches 4x C. ∎ Alt Gear Shiftier D. ∎ Burpee or […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Strength AMRAP 8 min A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band] B. ∎ 24 Alternating DB Floor Press ∎ 20 Band Pull Apart ▬▬▬▬▬ ◭ Tabata 20/10 A. ∎ Wall Ball B. ∎ Alt Heel Touches 4x C. ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Minute to Win It EMOM ∎ 12 MedBall DB Chest Press Squeeze ∎ 20 Bench Hops 4x ∎ 10 DB Curl ∎ 2 Touch Suicide [half turf then full turf] 4x ∎ 10 TRX Row ∎ 15 TRX Jump Squat 4x ∎ 15 KB Swing ∎ […]
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 […]
