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 […]
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 Strict DB/KB Overhead Press (20 – 15 – 15 – 10 – 10) ◭ Weight Increases and reps decrease. ◭ Do not set weight down Mid-set, rest in the front rack position if needed. ◭ Tuck the rib cage, Squeeze the Glutes. ◭ Soft knees [not […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 7 min AMRAP ∎ 8 DB Bench Press [5-2-1} ∎ 15 Bulgarian Split Squat Lunges ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 7 min AMRAP ∎ 12 Kneeling Landmine Press ∎ 12 Landmine Deadlift ∎ 20 Reverse Plank Rainbow over Landmine (keep booty bands on whole time) ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training TRX Vs KB (Time) ◭ Complete as Efficiently as Possible! ∎ 15 TRX Leg Curl ∎ 12 Overhead Reverse Lunge [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 Atomic Pushup ∎ 16 KB Row [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 TRX Inverted […]
