Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval Choice of Cardio After Each Section Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility ———————- -12 Concentration Curls [Each Arm] -12 Close Grip push-ups [Slow Ascent] 3x ———————– -12 Trx Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15) ◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats. ◭ NO rest between Wall Sit and Back Squat. ◭ No more than 1:00 rest in between sets.Record Last Squat Weight Used ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20-10 ∎ Jumping Lunges ∎ TRX Rows 4x ◭ 20-10 ∎ Med ball slam ∎ Run in place 4x ◭ 20-10 ∎ Dips ∎ Kettlebell Swings 4x ◭ 20-10 ∎ prisoner seated jump squats ∎ Band press 4x ◭ 20-10 ∎ Assault Bike 8x […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl or Waiter Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s 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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Step Off to Squat (No Measure) ∎ 6 Negative Weighted Step Offs [Each Leg] ∎ 15 Explosive BB Squats ∎ 20 Band Twist [Each Side] 4x Do the squats as soon as you get done with step offs – each round alternate which leg you start […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Mobility 2- TRX complex (No Measure) Foam roll glutes calves IT bands WINGS TRX complex Band stretches Reps 12 TRX leg curls 12 sumo squats 12 partner situps with med ball throws 2 band sprints (each partner goes 2 times) Repeat 2x 12 Sit up get […]
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 […]
