Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

30 seconds Jump Rope Practice

25/25ft (8/8m) Lateral Band Walk

25/25ft (8/8m) Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

B: Back Squat (Every 3:00 minutes, 5 Sets
5 Back Squats
Start @ 70% and increase to a 5 Rep Max )

C: Metcon (Weight)

“Walking Tall”

16:00 EMOM

Minute 1: 10 Front Rack Reverse Lunges for load

Minute 2: 15 GHD Sit-ups (A: Abmat Sit-Ups)

Minute 3: 50 Double Unders or 30 Crossover Singles

Minute 4: Rest

Front Rack Reverse Lunges are from the Rack

Suggested Starting Load (Rx135/95, S 115/75)

*Record heaviest front rack lunge

Primary Objective: Front Rack Lunge Loading

Secondary Objective: Complete the Double Unders or Crossover Singles unbroken

Stimulus: Leg Strength / Midline Conditioning

RPE: 6/10