MINDBODY
SNEAK A PEEK
At Castle Hill Fitness, we’re known for doing things a little differently than others. When a pandemic changed the landscape of indoor fitness, we changed right along with it! We went all in on reinventing the indoor gym experience, so your commitment to your health and fitness doesn’t have to skip a beat. Our Workout Pods have everything you need for a complete workout and then some – variety of equipment, sanitizing supplies, HEPA air filters, physical barrier walls for social distancing, and health and safety measures in our facilities that go beyond recommended guidelines. We have over 100 Workout Pods between our two locations that are as multifaceted as our talented team of professionals! In this Pod Profile, get a closer look inside our unique Workout Pods.
POD PROFILE: MAIN GYM POD 64
Each Workout Pod comes equipped with its own equipment – you can narrow down your Pod selections based on what kind of workout you want to do. In this Pod Profile, get an exclusive look inside Main Gym Pod 64 our 360 location, plus a written workout from one of our pros!
 | What Equipment is in Main Gym Pod 64?» Technogym Dual Cable Crossover Machine » Adjustable Bench » Community Props This specific Pod is great for a full-body workout, functional fitness, lower body, upper body, and strength and cardio workouts! With the available machines, you can target all of the following: » Abs » Arms » Back » Chest » Glutes » Legs » Shoulders |
Need a Little Inspiration?
Yoga and Physical Therapist Mark Uridel shares an upper-body focused workout he wrote for Main Gym Pod 64! Mark’s workout utilizes the KrankCycle and the Cable Machine. This workout can be completed in one 30-minute pod reservation if you’re efficient, but book for 60 minutes so you can take your time and if you want to do other exercises too. Remember to keep good posture, core engaged, and stay in a pain-free range of motion. Mark provides weight ranges- be conservative with your weight choices. You don’t want to over-do it!
MARK’S ULTIMATE ROTATOR CUFF AND SHOULDER WORKOUT
WARM UP
10-minutes on the KrankCycle with low resistance to warm up the shoulders.
ROTATOR CUFF PULLEYS
| Unilateral Abduction (Supraspinatus) – Isometric 2 x30 and Isotonic 3 x15 seconds (2-5lbs) |
| Unilateral External Rotation (Infaspinatus/teres minor) – Isometric 2 x30 seconds and Isotonic (3 planes) 3 x15 seconds (2-5 lbs) |
| Unilateral External Rotation – Different Angles and Functional Stance – 2 sets of 15 (2-5 lbs) |
| Unilateral Internal Rotation (Subscapularis) – Isotonic 3 x15 (2-10 lbs) |
| Unilateral Internal Rotation – Different Angles and Functional Stance – 2 sets of 15 (2-10 lbs) |
SHOULDER STABILIZATION AND FUNCTIONAL POSTURE
x3 rounds
| Bilateral Shoulder Squeezes (Trapezius/Rhomboids) – Isometric x30 seconds and Isotonic x15 seconds (5-30 lbs) |
| Bilateral Shoulder Presses (Serratus Anterior) – Isometric x30 seconds and Isotonic x15 seconds (5-30 lbs) |
SHOULDER AND ARM STRENGTHENING
x3 rounds
| Unilateral Tricep Kick-backs with Pulley – Isotonic x10 (5-15 lbs) | Bilateral Pectoralis Flies with Both Pulleys – Isotonic (3 planes) x10 (5-30 lbs) | Bilateral Lat Flies with Both Pulleys – Isotonic x10 (5-30 lbs) |
| Bilateral Lat Pulls with Both Pulleys – Isotonic x10 (15-60 lbs) | Bilateral Bicep Bar Curls with Pulley – Isotonic x10 (10-40 lbs) | Bilateral Tricep Rope Presses with Pulley – Isotonic x10 (5-15 lbs) |
STRETCHES FOR SHOULDER MOBILITY AND FLEXIBILITY
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| Pectoral Stretch – Low, Medium, and High 2 x30 seconds |
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| Posterior Deltoid Stretch 2 x30 seconds |
| External Rotation Mobilization using Vertical Bar x5 (Stretch On/ Stretch Off) | Flexion Mobilization using Vertical Bar x5 (Stretch On/Stretch Off) | Internal Rotation Mobilization Using Vertical Bar x5 (Stretch On/ Stretch Off) |
And bam!
Your Pod Workout is done. Spray down everything you touched using the hospital-grade disinfectants provided in your Sanitation Station, return and spray down any props you used, wash your hands, and you are done!
READY TO GET YOUR BOD IN A POD?
Reserve your very own Workout Pod at our 360 location with just a few clicks of your mouse!
Mark brings 33 years of training and experience to his holistic yoga classes and bodywork treatment sessions. Starting in 1985, Mark began his path to holistic health when he began practicing yoga. He soon earned a Massage Therapist certification and Bachelor’s degree in Kinesiology. Over the years, he’s taught fitness, water, yoga, and yoga teacher training classes while completing first a Master’s, then Doctorate, in Physical Therapy. He now bridges the structural work of Physical Therapy with the mental and emotional aspects of yoga to provide holistic care to his clients.
Click here to connect with Mark for Physical Therapy sessions and Yoga instruction
