Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - HGX-FIT

KFIT - Deload week (No Measure)

Unilateral: One DB

5 sets

10/10 Flat bench press

10/10 Barrel press

10/10 Bent over rows

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4 sets

10/10/10 Lateral delt raise (angle)+front delt raise+Arnold press (Right side - then left side)

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3 sets

10/10 KB/DB Single leg RDL (slow cadence)

Loaded/stance leg - small knee flexion

Pelvis level - keep toes pointing down

Maintain straight line from head to foot

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GHD/Vups = 125