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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:

30sec Breathing in 90/90 w/Cross-Body Reach (ea side)

8 Glute Bridge

8 Deadbugs

8 Dynamic Clam Shells (ea side)

8 Air Squat to Calf Raise

A: Front Squat

3 Sets:

6 BB Front Squat

30sec Elevated Adductor Side Plank / Modified Copenhagen Plank (ea side)

~Rest 1min b/w sets~

B: Shoulder Press

3 Sets:

6 Seated DB Strict Press

10 Single Leg Hip Thrusts (2sec down, explode up) (ea side)

~Rest 1min b/w sets~

C: Min EMOM (No Measure)

Every 1:00, complete following all on one side, then switch sides each minute

6 Single Arm DB Hang Cleans

6 Single Arm DB Thruster

6 Single Arm DB Front Rack Single Leg March

Cool Down (No Measure)

Couch stretch

Pigeon stretch

Adductor rock backs

Childs pose downtrain breathing