Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Cat Cow

World's Greatest Stretch Flow

Banded Step Warm-Up

A: Back Squat (Every 2:30 for 4 Sets)

Every 2:30 for 4 Sets :

5 Back Squat

10 Bird Dog Rows (ea side)

~Rest remaining time~

B: Glutes & Adductors (No Measure)

Every 3:00 for 3 Sets :

12 Single-Leg Weighted Hip Thrusts (ea side)

10 Adductor Slide-Outs (ea side)

~Rest remaining time~

C: Shoulders (No Measure)

2 Sets, Rest as needed b/w sets :

12-15 Frontal Raises (light DBs)

12-15 Bent Over Reverse Flys (light DBs)

12-15 Lateral Raises (lighter DBs)

12-15 Arnold Press (mod-heavy DBs)

Cooldown (No Measure)

Thread the needle (5 breaths ea side)

Adductor rockbacks (5 breaths ea side)

Pigeon pose (5 breaths ea side)