Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR glutes with roller or peanut MR -IT band with stick Bootcamp 25W/7 R A. BSS Lunge R L TRX pushup 3x B. SA bosu Press R L KB swing 3x C. Band vertical Abduction R L Primal Sprint 3x D. bench row R L […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 12 min AmRap dips to failure https://youtu.be/DcxMgoLamy0 5 nordic pop up https://youtu.be/twEv7xtaNpMwalking db lunges (turf and back ) https://youtu.be/xlkeTAkebMc 28’s * (7 low, 7 mid, 7 high, 7 full range) 28s’s * overhead Trciep ext 28 pass off crunches (28 passes) 2x 28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ 2x menaing […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Save Me! A) Bear Crawl Ball Haul B) ∎30 Bosu Lateral Step ∎ 30 Bosu Mountain Climber ∎ 30 Bosu Crunches 2x [Each Person] ▬▬▬ A) Banded Jumping Jacks [Modify with Step] B) ∎ Suicide Run ∎ 30 Russian twist ∎ Suicide Run 2x [Each Person] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Strict Overhead Press (8-10-12-14-17+) ◭ Record your MAX reps in last set. ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ Single Arm Sled Row [1/2 Turf each arm] ∎ 12 Incline Bench DB Row ∎ 15 Tarzan Raise [Each Side] 3x ▬▬▬▬▬▬▬▬▬▬ ∎ 32 Crunches ∎ 32 TRX Mountain Climber [Slow] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Nightmare (Time) complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup a. 5 kb tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout https://youtu.be/FHlar7mOEAU upper back set up landmine- floor press – rdl Warm-up kb/db halo tricep ext on back knee hug w ankle rotation R/L hip cross inner thigh to hamstring dolphin seal jack LIFT 10-12 landmine bent over Row 6-8 floor press 3x Save ME 10-12 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout 30 reps squat correction drill https://youtu.be/mJSexD5g0ZE MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo CardioFusion 30s Work/5s rest A. 30s kb swings ➜ 10s knee strike 3x B. band punches ➜ jumping row 2 yellow/ 2 reds (no handle) 3x C. Windmill Slams ➜ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout ∎ core sticks exercises ( ab engagement required) ∎ find weight for Staggered Bent over KB Row into RDL Interval ◭ 1:30 min Each [swap at 45s at ➜] ∎ Spin Stand hill ∎ Bags Punch Kick and Knee Combos ∎ Wall Ball Shots ➜ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval https://youtu.be/_wNJcuw63zw 50/10 med ball crunch and squeeze – scissor mnt climbers punches -jumping knee strike https://youtu.be/3p2jRl311eM elevated plank mnt – plank step off Reverse lunge med ball twist R/L rope switch step- alt waves 3x after set 2 lat med ball pass and 3 med ball […]
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] ▬▬▬▬▬▬▬▬▬▬▬▬ […]
