Group Class – Thu, Apr 20

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 1.2 (Checkmark)

Isometrics 2x Through:
30 Second Holds, 30 Sec Rest. Move from one movement to the next:
Movement 1: Split Squat (knees over Toes) Left, then Right
Movement 2: Barbell Hold in Strict Press position at Forehead
Movement 3: 90/90 Both Sides
Movement 4: External Rotators: ON floor, legs long and face looking at ground, engage core and arms are in a W position – 30″ drive into ground, and 30″ Hold up

NFT Thursday – “Fast Forward” (Checkmark)

10 Rounds

6 Hang Squat Cleans (115/85)

9 Kettlebell Swings (70/53)

15/12 Calorie Row

Rest 1 Minute Between Rounds

Challenge – do this workout nasal breathing only