Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

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

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Shoulder Press (5min for warm-up

Every :90sec for 6 sets
Seated Military press
10-8-6-4-2-2
Percentages: 60-65-70-75-80-80+)

B: Shoulder shrugs (5min for warm-up)

Every 2min for 5 sets

8 BB Shoulder shrugs at 75-78%

8 DBs Rear delt raises

C: Bulgarian Split Squat (5min for warm-up

Every 2:30min for 6 sets
8/8 DBs Bulgarian split squats
8/8 DB Curtsy lunge)

Lunge with back foot on 12'' box