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 Interval ◭ 20W/10H x2 ∎ TRX Curls ➜ Hold 10s ∎ Jump squats ➜ Wall Sit ∎ Med Ball Slam ➜ Gut Check ∎ Situps ➜ Halfway Situp Hold 2x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 40W/20R ∎ Medball Burpee to Wall ball ∎ V-up to Russian twist 2x ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bent Over DB/KB Row (6 𝙭 10) ◭ 2s Pause at Top ◭ Re-brace the core as needed. ◭ Increase weight each set if possible. ◭ The goal is power through the upper back.◭ Record your heaviest “Clean” Set ▬▬▬▬▬▬▬▬▬▬▬▬ Fish Out of Water (Time) ∎ […]
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 DB Deadlift ∎ 7 Overhead Squat ∎ 7 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout find target that you can barelt touch fuly extened after a jump Warm Up 4 (No Measure) https://youtu.be/Edcw3tgCq28 Bird dog curtsy stretch Slider cross Slider Hip flex-or Sup-scapular push ups side to side ankle rotations Interval ◭ 30W-20R ∎ A. Band Jumping Row 3x ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 9 (AMRAP – Reps) ∎ Barbell Curls [Modify DB] ∎ TRX Starfish ∎ Pushup Jacks [Booty Band] ∎ Alt Band Kick Ups ∎ Run n’ Touch Med Ball Slam Interval ◭ 25/10 ∎ Alt Rope Wave w/ Squat ∎ Rope Switch Step Slam 2x ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 7 (AMRAP – Reps) ◭ 1 Min Rest after each round ∎ Roundhouse Kicks ∎ Pushups ∎ TRX Powerpull ∎ Wall Ball ∎ Curls [Hardest Mode Possible] 3x▬▬▬▬▬▬▬▬▬▬▬▬ LIFT ∎ 15 Bulgarian Split Squat [Each Leg] ∎ 8 Pulsating Landmine Squat [3 Pulse ➜ 1 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp ◭ 40W/20R ∎ Burpee to Rope Slam [1:7] ∎Bear Crawl Into High Knees Backward [Turf Width] ∎ Switch Step Band Row ∎ Jump Squat move to BW Squats at fatigue {Banded } 2x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 30W/20R ∎ Reverse Lunge alt Rope Wave ∎ TRX Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadstop Deadlift (5𝙭7) ◭ Set bar down Every rep. ◭ Re-Brace core Every rep. ◭ Increase weight AS NEEDED. ◭ Ask for Form check before going heavy.◭ 20 Band Hammer Curls between each set. ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ 7 Partner Nordic Pop-up [TRX] 4x ∎ 12 Bench […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pause Deadlift 1.0 (8 Reps 𝙭 6 Sets) ◭ 4 Floor to Knee [3s Pause] ➜ 4 Full Deadlifts ◭ Increase Weight as needed. ◭ Focus on Core, Hamstring, and Quad Tightness. ◭ Weight is NOT being recorded, Focus on the burn. ◭ 15 Band Face […]
