Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Cat-Cow

Thread Needle to Thoracic Rotation

Scap Push-Ups

Banded Hip Distractions

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 Push-Ups (elevated, banded or negatives)

**Record step-up weight and add notes on how many reps completed on each movement

B: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)

12-15 Heel-Elevated Adductor Goblet Squats

10-12 Ring Rows

30-45sec Wall Sit Marches

**Record rounds and reps. Add note with weight used

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon pose

Child's pose