Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 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 Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done

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

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Deep Pulse Lunge (8s x 10r)

◭ 10 each leg. Increase weight each set if possible.

◭ Focus on deepest part of your lunge.

◭ Focus Glutes and Hamstrings.
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Reps

◭ Booty Banded

∎ 15Four Point Quad Extension

∎ 15Straight Leg Glute Extension

∎ 15Bodyweight Squats

2x

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∎ 10 KB Underhand Row

∎ 10 KB Shift Plank

∎ 10 DBPass Plank

3x

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∎ 25 Seated Band Row

∎ 25 Seated Tibialis Band Raise

∎ 25 Calf Raise

3x

❆ Cooldown Stretch ❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

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 ⤱

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◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].

∎ Trx Row

∎ DB Seated OH Press

∎ Hammer Curls

∎ Goblet Squats

∎ Band High Pulls

∎ Slamball

∎ Plate weighted toe touches

∎ Plank DB Pull Through

∎ Drop Squats

∎ Wide Mountain Climber

∎ Elevated Hip Thruster [Booty Banded]

∎ Seal Jacks [Booty Banded]

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◭ CASH OUT

∎ 2 min Total- Partner Bar Dead Hang

⤱ Both are hanging, if one stops, both stop ⤱

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15)

◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats.

◭ NO rest between Wall Sit and Back Squat.

◭ No more than 1:00 rest in between sets.

◭ Wallsit: Female 25#, Male 45#
Record Last Squat Weight Used

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LIFT

◭ 8:00 EMOM [Decrease by 1 Rep each time you repeat that side]

◭ DB/KB Weighted

M1: 20 Pulse Lunges [Right]

M2: 20 Pulse Lunges [Left]

M3: 19 Pulse Lunges [Right]

M4: 19 Pulse Lunges [Left]

➜ Continue this pattern for 8:00

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Finisher

∎ 15 Band/DB Hamstring Curl

∎ 15 Attached Band Glute Kickback

∎ 15 Deadstop KB Swings

x4