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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout band ankle rotation 25 fire hydrants R-L CardioFusion ◭ 60/20 A. Assault Bike B. MedBall Pivot [Alternating] C. Attached Band Squat to High Pull D. Bag High Low Punches 2x ◭ Transition 2:00 Blitz ◭ 10:00 AMRAP OH Carry [150m] Farmer Carry [150m] Bear Crawl […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 TRX Leg Curl ∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight] ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 9 (AMRAP – Reps) ∎ Bag Knee Strikes [3 then ALT] ∎ Run n’ Touch Med Ball Slam ∎ Wall Balls ∎ Rower ∎ Alternating Dumbbell Curls Interval ◭ 25/10 ∎ Alt Rope Wave w/ Squat ∎ Rope Switch Step Slam 2x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 25/10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift (◭ Deadlifts are Tap & Go. ◭ Brace core each DL.) ◭ Brace core each DL.Before Each Set ◭ 15 Fire Hydrants [Each Side] ◭ 45 Sec Wall Sit ▬▬▬▬▬▬▬▬▬▬▬▬ Deep Pulse Lunge (8s x 10r) ◭ 10 each leg. Increase weight each set if […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval Choice of Cardio After Each Section Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility ———————- -12 Concentration Curls [Each Arm] -12 Close Grip push-ups [Slow Ascent] 3x ———————– -12 Trx Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval 20-10’s [Each station do 4 sets] ∎ Band OH Squat ➜ V-ups ∎ Band Hinge to Upright Row ➜ Trx Row ∎ Bosu Mnt Climbers ➜ Lateral Burpee ∎ Skier ➜Jack press Reps ∎ Sled Run ∎ 20 Elbow Strike Back Plank ∎ 15 Low […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Team work ◭ BUY IN ◭ Between you are your partner, complete 100 deadlifts Partner 1: # deadlifts (barbell or KB) Partner 2: Push ups until P1 is ready to switch ⤱ Switch, alternating every few reps until all reps are completed ⤱ ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 1000 […]
