BIO Community Fitness- King George – Group Class
Pre-Hab 1.2 (Checkmark)
2 Rounds – 30″ on/10″ go from movement 1, to 2, to 3, to 4…then repeat
Movement 1: Lateral Lunge Isometric – imagine you’re trying to split the floor apart with your feet, create tension all throughout the body.
Movement 2: Shoulder Flexion Mobility w/blocks
Movement 3: Hip Cars from 90/90 Position for 30″, then next 30″ will do Rotating 90/90’s, then repeat with other leg
Movement 4: Shoulder Extension – lay on ground, hold two small balls, arms at overhead position (as if hanging from a rig). Face down, nose stays same distance from the floor all throughout this sequence: 30″ press arms/hands into ground as if trying to do a pullup (to activate the lats), the 30″ lift off the ground using the back of the shoulders and really feeling that regions squeeze strong.
Then go to a ‘Y’ position with the arms and repeat the pressing/pulling down, then the lift off.
“Impersonator” (AMRAP – Rounds)
200 Meter Run
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)