GRND Fitness

2026 is going to be different!!!

Who else is GRNDin’ HARD through 2026???

#2026

Sunday Church
28/09/25

Foam roll

5 minute bike warm-up

Dynamic warm-up:

Boot straps x8
Backwards lunge with trunk rotation x8
Lateral lunges x8
Greatest stretch in the world x4
Inch worms x5
Clam shell side plank x6 with 3 second hold
Glute stretch to lunge x6
Band rows x12
Push-ups x40
Floss shoulders x8

Workout:
4-6x2-8

1a) KB Gorilla Rows
1b) Kneeling Single Arm Landmine Press

2a) SA KB Clean, Switch Hands, to Rotating OH Press
2b) Isometric Low Lunge SA Landmine Press

3a) Bent-over SA Landmine Row
3b) Half Kneeling Landmine Anti Rotation

4a) Single Leg Extension (machine)
4b) Ab Wheel Rollouts x15-20

Stretch!

#604

Sunday Church
21/09/25

Foam roll

5 minute bike warm-up

Dynamic warm-up:

Boot straps x8
Backwards lunge with arm reach and lean x8
Lateral lunges x8
Greatest stretch in the world x4
Inch worms x5
Clam shell side plank x6 with 3 second hold
Quad stretch to lunge x6
Band rows x12
Push-ups x30
Floss shoulders x8

Workout:
4-6x2-8

1a) BB Front Squats
1b) Ez Bar Curls

2a) Trap Bar Deadlifts
2b) DB Hammer Curls

3a) Elevated Heels Goblet Squat
3b) Resistance Band Curls

Stretch!

#604

Sunday Church
14/09/25

Foam roll

5 minute bike warm-up

Dynamic warm-up:

Boot straps x8
Backwards lunge with arm reach and lean x8
Lateral lunges x8
Greatest stretch in the world x4
Inch worms x5
Clam shell side plank x6 with 3 second hold
Quad stretch to lunge x6
Band rows x12
Push-ups x30
Floss shoulders x8

Workout:
4x4-10

1a) SA TRX Rows
1b) Step Up Plate Press

2a) HK SA Band Pulldown
2b) Broad Jump SA Band Press

3a) RDL to BO Row
3b) Lateral Band with Lateral Band Raise

4a) Skipping x100
4b) Ab Wheel Rollouts

Stretch!

#604

Sunday Church
07/09/25

Foam roll

5 minute bike warm-up

Dynamic warm-up:

Boot straps x8
Backwards lunge with arm reach and lean x8
Lateral lunges x8
Greatest stretch in the world x4
Inch worms x5
Clam shell side plank x6 with 3 second hold
Quad stretch to lunge x6
Band Rows x12
Push-ups x30

Workout:
4x4-10

1a) Trap Bar Deadlifts
1b) Combat Rope

2a) Landmine Single Arm Squat Press
2b) Squat DB Hammer Curl

3a)Elevated Heel Goblet Squat
3b) Sumo Squat to KB Upright Row

4a) Horizontal Band Chop with Hip Release

Stretch!

#604

5 Stars – Excellent Experience at Qi Integrated Health!

I recently visited Qi Integrated Health for an acupuncture, cupping, and graston treatment on my left forearm, and I couldn’t be happier with the experience. From the moment I walked in, the facility felt warm, clean, and calming – the perfect environment to relax and focus on healing.

Gavin was fantastic – professional, knowledgeable, and genuinely attentive to my needs. He explained each treatment clearly, checked in throughout to ensure I was comfortable, and tailored everything to help relieve tension and improve mobility in my arm.

I left feeling refreshed, cared for, and already noticing a difference. I highly recommend Qi Integrated Health and especially Gavin for anyone looking for a holistic, well-rounded approach to recovery and wellness.

🪡 ⛑️🦸🏻‍♂️👌🏻🙌🏻




***y #604

Sunday Church

Foam roll

5 minute bike warm-up

Dynamic warm-up:

Boot straps x8
Inch worms x8
Greatest stretch in the world x4
Band rows x12
Clam shell side plank x6 with 3 second hold
Lateral lunges x8

Bilateral lifts (posterior lower body focus & biceps)

Workout:
4-6x4-8

1a) BB Back Squats
1b) TRX Bicep Curls

2a) BB RDLs
2b) Easy Bar Curls

3a) Kettle Bell Swings
3b) Resistance Band Curls
3c) Lateral Band Walks x15

Stretch!

💪🏻 ⛪️ 💪🏻

***y #604 .fitness

Sunday Church Session

Foam roll

5 minute bike warm-up

Dynamic warm-up:

Backwards lunge with arm reach and lean x8
Lateral lunges x8
Great stretch in the world x4
Inch worms x5
Clam shell side plank x6 with 3 second hold

Unilateral FL KB squat 2x8

Workout:
4x4-10

1a) Walking DB Lunges
1b) TRX Tricep Extensions

2a) Bulgarian Split Squat (KB)
2b) Narrow Push-up

3a) Step Ups (BW)
3b) Resistance Band Tricep Extensions

4a) SL Leg Extensions
4b) Lateral Band Walks

Cardio - 5KM run with

Stretch!

💪🏻 ⛪️ 💪🏻

***y #604 .fitness

Saturday Circuit
August 10, 2025

Such an amazing group of individuals!

Just over here giving a round of applause to the nice weather we’ve been having in Vancouver.

Who else is getting antsy for Summer ‘25 in the 604?

Give us a message if you need a “Summer Tune Up Program”!!!

💪🏻 🏖️ 🌞 🏝️ 💪🏻

#604