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] ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ Save Me ∎ Weighted Wall Sit ∎ 12 Sissy Squats 3x ▬▬▬▬▬▬▬▬ ◭ Reps ∎ 12-15 Landmine Curtsy Lunge [Each] 3x ∎ 30 Band Leg Curls ∎ 12 RDL [BB or KB] 3x ∎ 20 Sprinter Sit-ups ∎ 10 Glute Bridge with thigh ball […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP 16 Min ∎ 30 Banded Leg Curl ∎ 12-15 RDL ∎ 10 Glute Bridge to 3 Med Ball Squeeze ∎ 20 Alt Bicep Curl FGB (AMRAP – Reps) ∎ Lateral Lunge Row ∎ Spartan Kick Jab Cross ∎ Alt Step Ups ∎ Band Hip Hinge […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training 1 Butts and Guts (Weight) 5 Trx Nordic Curl 12 Landmine Curtsy Lunge 3x 2 Butts n Guts (Weight) 15 Barbell Hip Thruster 30 med Ball Squeezes 3x 3 Butts n Guts (No Measure) Walking Lunge [2 Turf] 10 Plank Squeezes [2 sec] 3x 4 Butts […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout 20 band face pulls practice lat lunge decide to leave the kb on ground or take w on the lunge Reps warm up knee hugs greatest stretching in the world bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg abs side plank 15 sec- w 15 sec hold […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps Front Squat (5 𝐱 10) ◭ Decide your front rack position with Coach. ◭ Brace Core HARD…Every Rep! ◭ Drive up Chest and Elbows from hole. ◭ Start with weight from last weeks 5×10.◭ 14 DB Medball Smash FloorPress ▬▬▬▬▬▬▬▬▬▬▬▬ Asymmetric Ladder (Time) ◭ 21-15-9 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 10s Work／10s Rest ∎ Halfway Situp Extension 4x ∎ Situps 4x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 2:00 Each [30s Movement Switch] ∎ Rope Snake [Bosu] ➜ Rainbow [Bosu] ➜Mnt climber [Bosu] ➜Alt Waves on Knees [Bosu] ∎ Jumping Knee Strike ➜ Round House ∎Explosive Wall Ball ➜Russian twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 Dumbbell Floor Press ∎ 50 Chinups ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey Squats ∎ 50 Landmine Bent over Row […]
