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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift (5×10) ◭ Pull From the ground each rep. ◭ Increase weight each set. ◭ BRACE YOUR CORE EACH REP! ◭ Don’t Rush, Focus on clean form. ◭ Have Coach watch your form if unsure.◭ Record your heaviest set of 10. ◭ 10 TRX Scapula Pull […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 2:00 each swapping every 30s ∎ Lateral Shuffle ➜ Plank Jack to Leg Lift [2x] ∎ Bicep Curls ➜ jumping band skier [2x] ∎ Spin Up ➜ Spin Down [2x] ∎ Banded Warrior ➜ Alt. band twist 2x] ∎ Roundhouse Right, Jab Left ➜ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT Back Squat EMOM (8,9,10,11,12,13,14,15) ▶ You have 1 Minute to complete the assigned reps. Each consecutive minute you will add one rep. ▶ The only rest is the time left after you finish your reps before the next minute starts. ▶ Do this for 8 […]
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 […]
