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 ▬▬▬▬▬▬▬▬▬▬ Reps ∎ Partner Band Lateral […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Back Squat Superset with Pulsing Lunge ([20BS/20PL] – [15/20] – [10/20] – [6/20]) ◭ Superset Back Squats with Pulsing Lunges. ◭ Increase Weight as reps decrease, your heaviest set will be the set of 6. ◭ 20 Pulsing Lunges on each leg with no rest after […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Nintendo All Stars (Time) ∎ 8 Mario Jumps R&L [reverse lunge and jump] ∎ 12 Donkey Kong slams [Jump and med ball slam] ∎ 25 Yoshi Mountain Climbers [with sliders] ∎ 3 Sonic Runs [10 high knees to a suicide run] ∎ 15 Peach’s plié Squat […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Floor Press / Dumbbell Floor Fly Superset ([20 FP/20 Fly] – [15/15] – [10/15] – [5/15]) ◭ Increasing Floor Press weight as reps decrease. ◭ Fly weight should stay the same but get harder as sets progress. Go SLOW ◭ If partnered, start on different movements […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout Stational Setup foam roll glute and quads Interval 60W/20R ∎ Decline Bench Sit-ups [Modify to Knees up Crunches] ∎ Side Kicks [R&L] [30s Split] ∎ Band Squat Press & Figure 8 Run [30s Split] ∎ Med Ball Reverse Lunge with Twist [R&L] [30s split] ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ AMRAP 8:00 ∎ 12-15 RDL ∎ 20 attached Band pull apart ∎ 5 Negative Leg Lift ➜ 10 Regular Card Deck take out jokers and spades on the 7th card that = how many meters/2 to Bike or Run or so 6 of hearts […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp Stretch Forced Pushups 3x beast mode (more than 50 push ups add manual Resistance to hit fatigue earlier Punsisher 2 (Time) farmers walk 35/53 15 box jumps 3x 10 mixed grip pull ups 20 wall balls 3x sled row 400m run 3x 30 full burpees […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice starfish Reps 10 Vups 10 hollow rock 5 rocky 123 2x Interval https://youtu.be/_wNJcuw63zw Rope switch Step- Run in place 4x Starfish- full burpees 4x Med Ball slam – step jump 4x lat shuffle – bound Reps 8 barbell roll out https://youtu.be/_ZxfrZoM6rs 10 L raise […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training LIFT 20 Wall sit +wall angles deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y 15 Bench side raise (add band for more tension) AMRAP 16 min 500 challenge (Time) 50 prisoner squats 50 pushups 25 slider leg curl 50 trx knee tuck (ab motion) 25 jumping pullups […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – 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 https://youtu.be/_wNJcuw63zw 30W-20R on 3rd round do […]
