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

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ 20cal Bike

➜ 15 DB/KB Pullover [3x]

➜ 15 wall balls

➜ Lateral Shuffle Turf [Down & Back]

4x

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval https://youtu.be/_wNJcuw63zw

50/10

med ball crunch and squeeze – scissor mnt climbers

punches -jumping   knee strike

bench scoops- bench hops

Reverse lunge med ball twist R/L

rope switch step- alt waves

3x

after set 2 lat med ball pass  and 3 med ball dunk to lat shuffle on command

60/20

Heave and retrieve

round house  3 R/ 3L

step jumps – box jumps (squats)  at halfway

band walk 3 R/L

snakes- inside out circles

2x

stretch  –

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online

Workout

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Sometimes you can stumble into the trap of thinking a snack is “healthy.”

You might be surprised with the stats in today’s nutrition tip 😯

Some this could be easy, some this could be hard…No Booze today LOL You up for the challenge?

Personal Post Is working out a part of your perfect day? 💪🏆

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online

Workout

https://app.healthyathomeforgyms.com/hah-day-54

Ever have a day when you don’t feel like working out? ✋ Comment below how you get over it.

Personal post On days when you don’t feel like working out, what do you say or do to get it done? 🏋️‍♂‍ 🏋️‍♀‍

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

6 Min Squat Routine – EMOM 6 rounds

10 squats -11-12-13-14-15

Barbell back squat w + 85 lbs

under 85 use db/KB front squat

MOD for mobility – landmine front squat –

8-12 pullups

5-8 barbell pistol squats 3up -3down cadence (use low bar)

12 TRX tricep ext – 12 tricep push down w core stick

3x

A.

8-12 landmine meadow row R/L https://youtu.be/apE1m88BiXU

15-20 db reverse fly

2x

B.

15 core stick lat pull down

sled reverse drag https://youtu.be/rZHbZn18Efo

3x

* extra credit (if finish early)

20W/10 R

band squat row

band assisted pushups – go to knees at fatigue

3x

20W/10 R

trx jumping lunge

standing band press (go to squat n press at fatigue to keep up intensity )

3x

run 800 (run first 200 hard- pace 400 run last 200 hard)

* extra credit –

12 elevated sl glute bridge R/L

25 bosu crunches

2x