Announcements

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

THE PHOENIX 26th 6:30PM

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

HomeGrown AthletX - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Glute Bridges

Straight Leg Swings

Glute Bridge March

Banded shoulder warm-up (pass throughs, pull-aparts, external rotation, curls, presses)

30sec Sorensen Hold

Staggered Stance RDL's

A: Deadlift

3 Sets (building):

8 Deadlifts

10 Deadbugs

~Rest 1min b/w sets~

B: Gymnastics (No Measure)

3 Sets:

8-10 Inverted Rows + 10sec Hold

10-12 Pallof Press w/Rotation (ea side)

~Rest 1min b/w sets~

C: 12 Min EMOM (No Measure)

Min 1: Row

Min 2: Front Rack Alt Single Leg Hold (hold 5-10sec each rep)

Min 3: Hammer Curls

Min 4: Adductor Side Plank (30sec ea side)

Cool Down (No Measure)

Banded Hamstring Stretch

Open Book Stretch

Legs on Wall Downtrain Breathing