Group Class – Thu, May 25


Group Class – Thu, May 25


Murph Party!

When: Saturday, May 27th at 8:00 AM (2-3 heats depending on #’s)

What is it? Murph (or 1/2 Murph) and KB Murph (for those who do the KB class)

Post Murph refreshments will be provide by BIO (AKA as Hollie)

Reservations for class open 72 hours in advance of class

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.

Core Values (Checkmark)

NFT Thursday

5 Rounds

18/15 Calorie Bike Erg

12 Toes to Bar

9 Dumbbell Push Press

60′ Front Rack Lunge

Dumbbells: (50’s/35’s)