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/block L then R arm
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: External Rotators – 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.
When I Dip, You Dip, We Dip (Checkmark)
Not For Time:
135 Calorie Row
90 Overhead Squats (95/65)
45 Strict Ring Dips
Partition as needed