Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning [30W/5R/20W[arrow]/30R] x3 each ∎ Negative Pull Up ➜ TRX Row ∎ Negative Pushup ➜ Thruster ∎ DB Hamstring Iso Hold ➜ Slider Leg Curl ∎ Negative Weighted Decline Sit-ups ➜ V-ups ▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 to Complete Each ∎ 40 TRX Supinated Grip […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L = 1] ╸ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 14 Min AMRAP of ∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold] ∎ 8-12 Your Favorite Lift Squat Bench Barbell Row Bench Press OH Press Deadlift RDL EMOM ∎ 10/ 15 Pushups ∎ Run Turf and Back 2X 4x ∎ 10 Wall Ball […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice Jumping Pullups find correct height do warm up set and find weight for Landmine Power Press Tabata Squad (AMRAP – Reps) ◭ [20/10 x 5] 45 sec Rest on Rotation A ∎ Rower [Calories] B ∎ Burpees C ∎ Wall Ball D ∎ TRX […]
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 Bootcamp ◭ Outlast Farmer Carry! ∎ Nascar Style around Turf *Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race] ∎ Winner is last person carrying ◭ 20-10 ∎ Band Twist R ∎ Band Twist L 4x […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 10 (AMRAP – Reps) ∎ Alternating SA Ball Slam ∎ Alternating SL Box Jump ∎ Rope Circles ∎ Alternating SA DB Snatch ∎ Alternating Roundhouse Kicks▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ 30 Lateral Jacks [Booty Band] ∎ 15 TRX Leg Curl 3x ▬▬▬▬▬▬ ∎ 15 Band Upright Row […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Interval ◭ 20W/10R ∎ Pivot Lunge Right ∎ Pivot Lunge Left 4x ◭ Run 400 or 200 [based on speed] ▬▬▬▬▬▬ ◭ 20W/10R ∎ TRX Row Kick [Alternating] ∎ See-saw […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice KB swings https://youtu.be/zb2cMTvIhI4 20 Foam Roller on Glutes Christmas Tree (Time) Round 1 (10) 10 Russian Twist Run Turf 10 X 10/20 Cal on Assault 10 Man Makers 10 Pullups 10 Lateral Weighted Step Over {Each Side ] Round 2 (20) 20 Pullups 20 […]
