Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadstop Deadlift (4𝙭8) ◭ Set bar down completely every rep. ◭ Re-Brace core Every rep. ◭ Increase weight AS NEEDED. ◭ Ask for Form check before going heavy.◭ 15-20 Dips after each set ▬▬▬▬▬▬▬▬▬▬▬▬ Bulgarian Split Squat 3X12 ◭ Barbell Pad∎ 16 Four Point Knee Extensions […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8 ∎ Russian Twist [Rounds 1-4] ∎ Flutter Kicks [Rounds 5-8] ▬▬▬▬▬▬▬▬▬▬▬▬ Challenger 4 Min to Complete Challenge, 1 min between stations, ∎ 50 Push Press {go Heavy] ∎ 30 box jumps ∎ Sled Row [2 Turf] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Super Set Surprise (No Measure) 12 Incline DB bench Bench 12 DB row 4x 100 Crunches 12 Front rack lunges 8 BB Pistol squats 3x 100 Russian Twist OH hold [down and back] 12 OH presses 4x 40 Cannonballs 8/15 pushups 30 Glute bridges 6x 60 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp ◭ Outlast Farmer Carry! ∎ Nascar Style around Turf *Coach abs until all done or 10 pushups to get back in. ∎ Last man standing ◭ 20w-10r ∎ Sprawls ∎ Rip Saw [Alternating] 4x ◭ 30w-10r ∎ Pulsing V-up ∎ Hip Tap 4x ◭ 20-10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training 21-15-9 ∎ Weighted Step Ups [ Each Leg] ∎ Band UpRight Rows ∎ Box Jumps 21-15-9 ∎ Barbell RDL [Go Heavy] ∎ Glute Bridge Med Ball Squeeze [ 2 Sec Pause] ∎ Half Burpee 21-15-9 ∎ Assault Bike Cals ∎ Sled Press ∎ Butterfly Sit-ups Finisher […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 30W/30W 2x each round ∎ Attached Band High Knees ➜ Banded Step Back Row ∎ Rower [Max Effort] ➜ Pace ∎ Lateral Shuffle ➜ Med Ball Slam ∎ Wall Ball ➜ Switch Step Pass ▬▬▬▬▬▬▬▬ ∎ 2:00 Coaches Ab section ▬▬▬▬▬▬▬▬ ◭ 35W/10R/25s Round […]
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 […]
