Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat Superset with Pulsing Lunge ([20BS/20PL] – [15/20] – [10/20] – [6/20])

◭ Superset Back Squats with Pulsing Lunges.

◭ Increase Weight as reps decrease, your heaviest set will be the set of 6.

◭ 20 Pulsing Lunges on each leg with no rest after Back Squat.

Reps

∎ 10 Partner Leg Curl or 35 Band Leg Curl

3x

∎ 15-20 Crunches

∎ Band Plank Row [6 Pulls each side x2]

∎ 24 Alternating Slider Leg curl

3x

◭ Superset

∎ 1:00 Wall Sit [45lb Plate]

∎ Duck Walk [1 Long Turf]

3x

∎ 12 Rainbow Leg Lift [Left]

∎ 12 Glute Donkey Kick [Left]

∎ 12 Weighted Step-up [Left]

↺ then do right side ↺

2x

❄ Stretch/Cooldown ❄

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Floor Press / Dumbbell Floor Fly Superset ([20 FP/20 Fly] – [15/15] – [10/15] – [5/15])

◭ Increasing Floor Press weight as reps decrease.

◭ Fly weight should stay the same but get harder as sets progress. Go SLOW

◭ If partnered, start on different movements and swap out.

Reps

∎ 18 Weighted Toe Reaches

3x

∎ 6-8 Dip Bar Inverted Row [2s Pause at Top]

∎ 10 Pushups [3-3-3]

3x

∎ 8 -12 RDL

3x

Ladder

∎ TRX Sled Row [one way]

∎ 5 Burpee to Deadlift [BB or KB’s]

∎ Run 200m

3x [drop a burpee each round]

Reps

∎ 12 Dumbbell Tricep Extension [3-0-3]

∎ 3 negative pull-ups – 7 Regular Pullups

∎ 12 Dumbbell Lateral Raise

3x

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LIFT

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ AMRAP 8:00

∎ 12-15 RDL

∎ 20 attached Band pull apart

∎ 5 Negative Leg Lift

➜ 10 Regular

Card Deck

take out jokers and spades

on the 7th card that = how many meters/2 to Bike or Run or so 6 of hearts 6/3=300m 10 or face card 10/2=500

Reps will be derived from number of card – Workout is done as group Everybody does same number of reps

R-L stuff – draw 6 (do 6 R-6L)

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◭ First 4 Rounds:

∎ KB Row [R&L]

∎ Situps

∎ SA KB Squat

∎ Pushups

∎ KB Tricep Extension [3-0-3]

∎ Horizontal Plate Thruster

⋆ On 7th flip this determines distance or Bike or Run

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◭ Last 3 Rounds:

∎ Burpee

∎ Slider Knee Tuck

∎ DB/KB Pullovers

∎ Alligator with Band [R&L= 1]

∎ Speed Lunge [R&L=1]

∎ Curl [Any Type]

⋆ On 7th flip this determines distance or Bike or Run

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice starfish

Reps

10 Vups

10 hollow rock

5 rocky 123

2x

Interval https://youtu.be/_wNJcuw63zw

Rope switch Step- Run in place

4x

Starfish- full burpees

4x

Med Ball slam – step jump

4x

lat shuffle – bound

Reps

8 barbell roll out https://youtu.be/_ZxfrZoM6rs

10 L raise

10 Arnold press

band sprint

run 300

3x

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training

Pre-Workout

find target that you can barelt touch fuly extened after a jump

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

Interval https://youtu.be/_wNJcuw63zw

30W-20R on 3rd round do 20 sec W –

A. band jumping row 3x red https://youtu.be/RC9rA7fwUog

B. trx pushup – advanced do atomic pushup 3x

C. db/kb front squat 3x https://youtu.be/Edew5mv3G7I

D. touch n jump (a target) 3x

Reps

12 band step ups R/L https://www.youtube.com/watch?v=RRgsPCcURkY&feature=youtu.be black or purple

12 band glute raise https://youtu.be/p_0qG6FN_ZU?t=11 red or black

sled row https://www.youtube.com/watch?v=sqtAch-2e-E&feature=youtu.be

band alt press 14 – double press 7 red or black

12 trx tricep ext

3x

10 w (2 sec hold) AR press https://youtu.be/dIX9IwUg-nE

15- 20 back ext https://www.youtube.com/watch?v=GtOtjmUgWQg

20 band mnt climber (non attached) go slow ! https://youtu.be/UM2ATUcIass

3x