Group Class – Thu, Apr 13

Announcements

30 Day Challenge

Once a day, you get on your floor and spend 10 minutes of mobility using any tools (soft balls, lacrosse balls, foam rollers, etc) or any of the stretches that we’ve done in class.

Do it while you’re watching TV. Do it while you’re in a meeting if you work at home. Doesn’t matter what time of day it is, just drop and give yourself10 minutes to work on the areas ofyour body you think need to be given some love.

Challenge Chart will be posted up at the gym where you can mark down the days you did it FOR YOU!

BIO Community Fitness- King George – Group Class

Pre-Hab 1.1 (Checkmark)

sometric Holds on all – 3 Rounds, cycle through them. These will all be forms of Pails and Rails

1. External rotation – on floor 10″ Hold at lift up, 10″ press into floor with arms. Arms will be out in the ‘W’ position with or without load

2. 90/90 Legs – 10″/10″ Press in and Lift off

3. Squat Position – on the wall, get butt as close to wall as possible, feet on the wall as if in a bottom of a squat. 15″ drive feet in/15″ lift feet off x 3

NFT Thursday – Steady State (No Measure)

5 Rounds:

1-2-3-4-5 Rope Climbs (15′)

50′ Dumbbell Walking Lunge (50’s/35’s)

25/20 Calorie Row

Rest 1 Minute Between Rounds

Round 1 bells at side

Round 2 bells at side

Round 3 bells in front rack

Round 4 bells in front rack

Round 5 bells overhead in lockout position.