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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 8 (AMRAP – Reps) ∎ Jumping Pullup ∎ V-ups ∎ Battle Jacks ∎ Loaded Situp Get Up Press ∎ Run n Touch Burpee Save Me! ∎ 40 Rope Snakes ➜ Plank Hold [2x] ∎ 15 Bicep curls ➜ Scissor Mtn. Climbers [2x] ∎ 25 Band OH […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT Back Squat (20-10-5-3-3.. Until 3RM reached.) ◭ 5 negative low bar pull ups between each set. ◭ Weight increases each set. ◭ Do Not Rush the Squats. Rest as needed. ◭ Record Highest 3 rep weight. ◭ Ask for a spotter! ▬▬▬▬▬▬▬▬▬ Reps ∎ 12 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each] A. ⬇⬇ ∎ Landmine Lunge Knee Tuck [R & L] ∎ Split Jerk [R & L] 1x B. ⬇⬇ ∎ Lateral Medball Slam ∎ Hop Scotch ∎ Lateral Medball Slam ∎ Hop Scotch 1x C. ⬇⬇ […]
