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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: Strength - 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: Strength - 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon pose

Child's pose