Best KILO Crew Podcasts (2025)

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Season 3 | Monday, September 29th | Tom Arnold Drops by X1039 20:13

Play Pause

14h ago20:13

20:13

Hear an interview of Tom Arnold ahead of his show that he did here in Colorado Springs! He talks about his comedy, life and more. ***DISCLAIMER*** Drug and alcohol abuse and sexual assault are mentioned in this episode Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x1039radio…

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Let's Talk About It: Tempo & Hypertrophy, Deloads & Training Goals 1:05:08

1d ago1:05:08

1:05:08

Send us a text Tempo made the rounds this week.... again, so we start by unpacking the viral claim that tempo barely affects hypertrophy. From there, we get practical with deloads and active recovery, outlining when to plan them, when to wait for signs, and simple ways to build relief into a phase without losing momentum. We also clear up a common …

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Work Capacity Isn’t Dead: You Stopped Training It 1:06:40

8d ago1:06:40

1:06:40

Send us a text We discuss a blunt question: what happened to work capacity? We define it, the ability to do more quality work, repeat it, and recover, then explore why it’s slipping (lifestyle stress, poor loading, “failure-only” low-volume trends, and a neglected aerobic base). What we cover 👉 Short- vs long-term work capacity and how to spot sess…

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Season 3 | Wednesday, September 17th | Throwback to D4vd and Willy Will 9:19

14d ago9:19

9:19

In light of recent events with a young girl's body being found in a Tesla registered to D4vd, we decided to revisit our What's New Now Podcast interview with the artist and X1039's Willy Will from July of 2023. We are in no way insinuating the artist had anything to do with the grisly discovery, as he has been on tour. We just found giving the inte…

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Riding the Waves: The Pros & Cons of Phase Undulating Periodization 56:12

15d ago56:12

56:12

Send us a text Phase undulating periodization is our staple, but it isn’t magic. In this episode, we define it simply, outline when it shines and when it doesn’t, and clear up common mix-ups about “accumulation vs. intensification.” A clear, coach-friendly overview designed to help personal trainers understand periodization and apply it with confid…

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General Population Clients: Training 2X or 3X Per Week Framework 1:00:54

22d ago1:00:54

1:00:54

Send us a text Programming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training. You’ll learn: How we define gen pop (and why that definition changes your plan) Full-body vs upper/lower at low…

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Rapid Fire Q&A: Mother Lifts, Hyrox, B Series, Neck, Bodybuilding Chat & More 55:06

1M ago55:06

55:06

Send us a text This week on Between 2 Racks, the KILO Crew dives into another round of Rapid Fire Q&A, tackling listener-submitted coaching and programming questions. We cover how to spot when the back squat is the limiting lift, what relative strength standards really mean for both men and women, and how to approach training for unique events like…

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Rapid Fire Q&A: Is TUT Important & More 46:17

1M ago46:17

46:17

Send us a text The KILO Crew tackles quick-hit questions on smart programming and coaching decisions. And one more time, the popular topic of TUT hits the Q&A. 0:07 Introduction and Rapid Fire Q&A 0:19 Training Upper Body Hypertrophy and Lower Body Strength 2:58 Incline Dumbbell Curl Variations 4:00 Sets Required for Strength 8:47 Conditioning Prog…

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Small Muscles, Big Impact: Neck, Delts, Tris, Bis, Forearms & Calves 53:18

1M ago53:18

53:18

Send us a text This week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique. We break down how muscles like the neck, biceps, triceps, delts, forearms, calves, and grip play far more than a…

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Power Training Principles: Simplifying Speed Strength for Coaches 1:06:31

2M ago1:06:31

1:06:31

Send us a text This week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength. Steph leads a detailed, no-nonsense breakdown of what speed strength really is, how it relates to power, and why modern terminology often does more harm than good in the practical coaching space…

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Rapid Fire Q&A: Hyrox, Books, Quad Squats, Hack Squats & More 47:29

2M ago47:29

47:29

Send us a text Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX. We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and en…

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Rapid Fire Q&A: Training Age vs RSR, Novice Body Comp, Full Body, Macros & More 57:17

2M ago57:17

57:17

Send us a text In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees. We also cover: GBC loading strategies Novice fat loss vs. strength macros Full-body progra…

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Rapid Fire Q&A: Linear for Body Comp, Pelvic Tilt, Hip Flexors, 3x Per Week & More 51:31

3M ago51:31

51:31

Send us a text In this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions. We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand mor…

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Season 3 | Friday, July 11th - Aubrey Interviews CAKE 8:03

3M ago8:03

8:03

John McCrea calls into the studio to talk about new music and tour! Aubrey asks him what the CAKE forest is and they also break down the making of one of their latest singles! Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x1039radioBy KILO-FM and KRXP-FM

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Coaching in a Noisy Industry: How to Stay Grounded When Everyone's Yelling 51:37

3M ago51:37

51:37

Send us a text In Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry. From social media influencers to the latest scientific studies, we dissect how to discern valuable information from the static. Join us as we share personal experiences, discuss research, and offer solid …

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Season 3 | Friday, July 4th - Crowley Goes Back in Time With Ren Fest 10:31

3M ago10:31

10:31

As America goes back to 1776, we're going back even farther. Crowley talks to Gertie, a Ren Fest wine wench! Verily, let your body get bawdy. Lift your flagon and toast a dragon, and check out the Renaissance Festival in Larkspur every weekend this summer! Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://…

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Volume, Intensity & Frequency: Manipulating Variables to Drive Results 56:40

3M ago56:40

56:40

Send us a text Welcome back to Between Two Racks with the Kilo Crew! In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on training goals such as hypertrophy, strength, and power. The episode also explores the hier…

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Rapid Fire Q&A: Sports Specialization, Biomechanics, Weaknesses & More 49:11

3M ago49:11

49:11

Send us a text Get ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and practical strategies to sharpen your approach. We break down the ideal training macros for a high …

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Rapid Fire Q&A: Saturation, 1x Per Week, Smith Machines & More 49:33

4M ago49:33

49:33

Send us a text Dive into this week’s installment of Rapid Fire Q&A, where we tackle viewer-submitted questions on a wide range of training topics. From foundational concepts to our hot takes to practical advice, we bring clarity and insights to the table. We begin by examining the meaning of training saturation and its relevance to periodization. T…

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Season 3 | Friday, June 13th | Carly Chats With Winona Fighter 5:35

4M ago5:35

5:35

Carly got to catch up with the band Winona Fighter as they were enroute to X1039 Presents Winona Fighter at The Black Sheep in Colorado Springs, Friday, June 13th, 2025. Listen in as we talk about them playing Winona Ryder's hometown, anger outlets and their super fun music vids. Follow us for even more fun local radio content! https://www.facebook…

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Strength is King: Strength Deficit, Association & Reserve 56:05

4M ago56:05

56:05

Send us a text Unlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength. We explore why strength is the foundation for both fitness and performance, breaking down essential concepts like strength d…

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Season 3 | Friday, June 6th | Carly Chats With Jessica Dobson of Deep Sea Diver 14:24

4M ago14:24

14:24

Carly caught up with Jessica Dobson, Front Woman for Deep Sea Diver ahead of their show in Fort Collins July 8th. Hear about her impressive career as a side-woman for bands like The Yeah Yeah Yeahs, Beck & The Shins, running a band with your partner, and attempting to garden with a black thumb. Follow us for even more fun local radio content! https…

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Basic & Brilliant: Strength Training Fundamentals That Never Fail 52:43

4M ago52:43

52:43

Send us a text Unlock the power of simplicity in this episode of "Basic & Brilliant: Strength Training Fundamentals That Never Fail." We dig deep into why the tried-and-true basics of strength training have stood the test of time and why they remain the backbone of any successful program. What exactly are “the basics,” and why are they often misund…

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Programming Considerations: Frequency, Movement Patterns & Training Economy 46:49

4M ago46:49

46:49

Send us a text Get a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the common pitfalls to anticipate. You'll discover strategies to address frequency-related cha…

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Season 3ish | Friday, May 23rd | Crowley Talks to Almost Monday's Dawson Daugherty 15:55

4M ago15:55

15:55

Crowley recently got to talk to Dawson Daugherty of Almost Monday ahead of X1039 Presents Almost Monday at The Black Sheep 10/11/25! Hear about how fraud alerts might be an early warning sign of success, whether they're already working on a new album yet or not, and their favorite hometown band! Follow us for even more fun local radio content! http…

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Rapid Fire Q&A: From Forearms to Progressive Overload to Neuromuscular Coordination & More 51:59

5M ago51:59

51:59

Send us a text Dive into this listener-driven episode of "Rapid Fire Q&A" as we tackle your submitted questions and deliver practical, expert advice to sharpen your training approach. Whether you’re a coach, athlete, or fitness enthusiast, this episode is packed with tools and strategies to level up your results. We kick things off, and also wrap u…

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Season 3 | Friday, May 16TH | Aubrey Chats with Christo from Bad Suns 12:39

5M ago12:39

12:39

Catch up with Bad Suns! Christo calls into the studio to talk with Aubrey about their singles "Slow Karma" and "Communicating." They also talk about their upcoming album "Accelerator" and what fans can expect from the album! Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x1039radio…

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Rapid Fire Q&A: From 1x Per Week to Asymmetrical Splits to Intermittent Fasting & More 49:16

5M ago49:16

49:16

Send us a text Join us for a diverse Q&A episode where we tackle questions submitted by our listeners! Get ready to sharpen your programming expertise. From understanding the purpose of the seated rope to neck movement to our thoughts on asymmetrical splits, we’ve got you covered. We discuss the evolution of training philosophies, a creative approa…

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Season 3 | Friday, May 9nd | Throwback to I Don't Know How But They Found Me 11:23

5M ago11:23

11:23

Hang out with Dallon and Aubrey and talk about iDKHow's most recent album Gloom Division and more! Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x1039radioBy KILO-FM and KRXP-FM

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Rapid Fire Q&A: From Loading Tips to Strength Curve vs Resistance Curve to Fiber Makeup to Much More 56:27

5M ago56:27

56:27

Send us a text Get ready for another info-packed episode of Q&A where we’re tackling your big training questions with no-nonsense insights and practical advice to refine your programming game. We’re digging into whether you should always step load your B and C series and breaking down the strategies behind programming unilateral lower body movement…

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Season 3 | Friday, May 2nd | Summer talks to the Mariposa Center for Safety 5:54

5M ago5:54

5:54

The Mariposa Center for Safety, based out of Pueblo, does wonderful things to help people who are victims of domestic violence. Hear about the awesome event they've got coming up for Mother's Day and how you can help! Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x1039radio…

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Rapid Fire Q&A: From BJJ to Shrugs to Chin-Up Plateaus & More 55:37

5M ago55:37

55:37

Send us a text Dive into this Rapid Fire Q&A session, where we tackle a range of viewer-submitted questions designed to sharpen your programming skills and elevate your training results. We break down how to structure speed and power programming for in-season athletes managing long competitive seasons, and explore our recommendation for 4x/week str…

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Season 3 | Friday, April 25th | Sunrise Reports Best of the Past Two Weeks AKA The Fortnight Edition 13:28

5M ago13:28

13:28

Feel free to imagine that Lion King song playing as we face the rising sun and shut our eyes back closed so we can go back to bed. Crowley presents a two week Sunrise Report best-of! Join us as we remember the once-in-a-lifetime event of Tax Day falling the same day as the launch of recreational sales in Colorado Springs, recovering the morning aft…

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Rapid Fire Q&A: From PAILS & RAILS to GBC to Behind the Neck Press & More 52:53

5M ago52:53

52:53

Send us a text Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious about the best time to use FRC PAILS & RAILS? We’ll break it down. But that’s not all—we elbows flar…

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Season 3 | Friday, April 18 | Throwback to The Unlikely Candidates 4:07

6M ago4:07

4:07

Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x1039radioBy KILO-FM and KRXP-FM

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Active for Life: Incorporating Fitness Outside of the Weightroom 52:39

6M ago52:39

52:39

Send us a text Tune in for our thoughts on staying active beyond the weightroom and the importance of building a truly active lifestyle. It might come as a surprise, but we’re firm believers in the importance of staying active beyond just strength training. Fitness isn’t only about lifting weights; it’s about moving with purpose and variety through…

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Rapid Fire Q&A: From Volume toTraining Splits to Weightlifting Belts & More 56:08

6M ago56:08

56:08

Send us a text It’s time to dive into a jam-packed Rapid Fire Q&A episode! We kick things off by exploring the science behind the 60-minute cortisol-testosterone explanation and breaking down how understanding these studies impacts training decisions. Next, we discuss adapting a 4-day OSR program into a 3-day microcycle, offering tips to restructur…

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Season 3 | Friday, April 4th | Crowley Interviews Barenaked Ladies drummer Tyler Stewart 17:43

6M ago17:43

17:43

The Barenaked Ladies (BNL to their fans; they're that fundamental) hit Red Rocks June 17, and drop a digital-only EP, In Flight - Carry On, featuring acoustic renditions of songs from their new album May 16! Find out if you should listen to their live album, also recorded at Red Rocks, on the way to their show, if their 8th Last Summer on Earth tou…

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Deadlift Q&A: The King, Straps, Managing Fatigue & Variations 49:35

6M ago49:35

49:35

Send us a text Get ready to tune in for the king of lower body lifts! In this episode, we share why the deadlift holds a special place in our hearts and dig into a series of viewer-submitted questions. From using straps and to exploring deadlift variations, no topic is off-limits. Expect plenty of insights, laughs, and organic tangents as we tackle…

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Season 3 | Friday, March 28 | Summer Justice Interviews Slow Joy 9:20

6M ago9:20

9:20

Summer Justice chats with up and coming artist Esteban Flores, also known as Slow Joy, hailing out of Dalls, Texas. They talk about how he got started in music, his new single, "Gruesome," his music taking off on TikTok, and much more! Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x10…

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Season 3 | Monday, March 24 | Crowley Interviews The Head and the Heart Drummer Tyler Williams 13:55

6M ago13:55

13:55

The Head and the Heart have announced a new album, we've already got three songs, and we're all dying for them to give us more and go on tour! Until they give us more, though, they gave us an interview; hear about the new album, why the band's returning to its folk roots, what Tyler thinks happens after we die, weird time signatures, and more! Foll…

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Hypertrophy Conversation: The Secrets, Strength & Simplicity of Gains 54:37

6M ago54:37

54:37

Send us a text Join us for another conversation on everybody’s favorite…. hypertrophy! We tackle why Steph gets frustrated with it, the "dirty little secrets" of muscle growth and share our guidelines for protein goals and nutrition tips during hypertrophy phases. Whether you’re a gym junkie or just curious about building muscle with purpose, this …

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Sports Performance Conversation: Priorities, Frustrations, Biomotor Abilities & More 59:51

7M ago59:51

59:51

Send us a text Dive into this episode, "Sports Performance Discussion: Priorities, Frustrations, Biomotor Abilities & More," where we unpack what sports performance training means at KILO and why it matters. We explore the critical biomotor abilities every athlete needs and how to strategically design a year-long periodization plan for team sports …

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Friday, March 14 | Aubrey Checks In With The Driver Era 6:24

7M ago6:24

6:24

Catch up with Ross from The Driver Era to talk about tour, new music and the upcoming album! Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com/x1039radioBy KILO-FM and KRXP-FM

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Rapid Fire Q&A: From Arms to Periodization to 2x Day to Olympic Lifts For Youth 56:23

7M ago56:23

56:23

Send us a text In this episode of "Rapid Fire Q&A," we tackle a wide range of listener-submitted questions, delivering insightful answers to help you level up your training and coaching. Wondering if once-a-week arm work is enough to grow your "guns"? Curious about the role of rest-pause sets in a strength-focused phase? We’ve got you covered. We a…

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Friday, March 7 | Crowley Interviews Comedian Anjelah Johnson-Reyes 8:47

7M ago8:47

8:47

You've seen her on MadTV and all over Youtube, you've seen her cheerlead at Oakland Raiders games, but have you seen her live? Comedian Anjelah Johnson Reyes talks with Crowley about performing four dates in Colorado, her new FREE comedy special on Youtube, and how to successfully survive Costco! Follow us for even more fun local radio content! htt…

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Strength Ratios: Understand, Apply and Optimize 58:10

7M ago58:10

58:10

Send us a text Strength ratios are often talked about, but how well are they truly understood? In this episode, we break down the concept of strength ratios—where they come from, what they actually mean, and how they vary across different sports and training goals. We explore their role in programming and why not everyone agrees on the same ratios.…

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Season 4| Friday, January 28th 2025| Willy Will Interviews Mark "Kidwok" Britten 29:40

7M ago29:40

29:40

On This episode Willy Will interviews Mark "Kidwok" Britten. Mark is the 7 Voices from Dragon Ball Z. He stopped in a head of Colorado Springs Cosmic Con. Join them as the talk about his career in voice acting, comedy, Dragon Ball Z, and Will challenges Mark to a lighting round of Character and Musical Impressions. Follow us for even more fun local…

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Chin-Ups: Unlocking Greater Strength with Progressions and Variations 58:54

7M ago58:54

58:54

Send us a text Chin-ups are a timeless classic in strength training, but what makes them so effective? And how can you fine-tune them to maximize results? In this episode, we break down everything you need to know about chin-ups and why they’re a staple in our programming. We explore progressions for building up to your first rep, advanced variatio…

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Friday, February 21 | Season 4 | Aubrey Interviews Phantogram 16:16

7M ago16:16

16:16

Aubrey and Phantogram sit down to talk about their music and their writing process. They detail their sampling process and dive into their single Come Alive. They also talk about their tour and how its changed and has become an experience. Follow us for even more fun local radio content! https://www.facebook.com/x1039radio https://www.instagram.com…