Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Mobility Openers

10/10 Quadruped Adductor Hip Rocks

:30/:30 Pigeon Stretch

:30/:30 Couch Stretch

General Prep + Activation

3 Sets: For Quality

1:00-:45-:30 Bike

10 Bootstrap Squats

10/10 Single Leg Glute Bridge

:30 Feet Elevated Glute Bridge Hold

“Residual Self-Image” (5 Rounds for time)

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

10/7 Cal Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.

Stimulus: Leg fatigue into anaerobic sprint effort

RPE: 9/10, Lactate Endurance

Primary Objective: Maintain max output on the Echo Bike each round despite building leg fatigue

Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.

Finisher (Checkmark)

4 Sets: For Quality

:30 Nose to Wall Handstand Hold

:20/:20 Side Star Plank

10-12 Ring Hamstring Curls