Fitness Center Guide

2023 GUIDE

Our Mission “ The Greystone Fitness Team seeks to provide a welcoming atmosphere, exceptional service, a first-class facility, and value for all members. We wish to make a positive impact on everyone who enters our doors. Excellence in service, knowledge, & consistency is our daily standard. ”

Fitness Center Hours

Daily 6am-10pm doors unlocked Daily Key Card Access 10pm-6am (adults 18+)

ConTact Us

Director of Fitness: Dalton Gillilan dgillilan@greystonecc.com (205)986-5138

Front Desk: (205)986-5139

About Our Facility

Lounge Area Take a break in our lounge area with complimentary items such as bananas, cold towels, dry towels, earphones, and a fully stocked coffee station. We also offer a variety of nutritional drinks and snack bars for purchasing. Locker Rooms, Massage Rooms & Spa Our locker rooms are kept stocked with assorted essential bathroom items, fresh towels, and wash cloths. The saunas & showers are also found inside both the men’s and women’s locker rooms with quick and easy access to the massage areas for a full-spa experience. Group Fitness Room Members who participate in our Ignite Fitness Program are eligable to at tend any of our Group Fitness Classes. Each class can hold between 10-15 people and range from Yoga, Body Circut, Barre, Spin, H.I.I.T. and more (see our website for our current group fitness schedule). Workout Floor The Fitness Center is proud to provide Members with a variety of high tech equipment and breakthrough technologies for calculating your fitness milestones: • 21 bluetooth capable cardiovascular machines • A variety of assisted strength machines • Multiple plate loadable pieces • Cable crossover machine • Life Fitness Synrgy 360 machine • Multi-use functional training and stretching area

• 2.5 - 110 lb. dumbbells • 5 - 50 lb. kettlebells • And many more machines and multi-use equipment

Rules and Policies

Personal Training & Massage We have a 24-hour cancellation policy. Training sessions and mas sages canceled less than 24 hours before the start of the session will automatically be charged, except in the case of an emergency. Key Fobs 2 complimentary key fobs per couple or 1 complimentary key fob per single member is available upon request. Additional key fobs may be purchased for $10 each. Dependents under the age of 18 should not have key fob access. Age Limits Persons 16 years and older are allowed in the gym without supervi sion. Dependents ages 12-15 must be accompanied by an adult or participating in a personal training session. Children younger than 12 years old are allowed only with a personal trainer. Checking-In All members should sign in at the front desk check-in terminal be fore participating in gym activities. Ask for assistance if you have any trouble operating the terminal or if the terminal is inactive.

Liability All first-time users of the Greystone fitness center must complete a liability form before use of equipment or participation in any exer cise program/class. A physician’s release form may be required if a trainer sees it necessary. Attire Shirts and shorts/pants must be worn at all times. No open-toed shoes, cut-off shorts, or swim attire. Golf shoes and other shoes with spikes or cleats are not allowed. Guest Policy If you plan on bringing a guest in, please, notify the fitness staff of days and times. All guests must sign a waiver. A guest fee of $10 will be charged to the associated member ’s account. Food & Drink Only food purchased in the fitness center is allowed in the gym. No alcoholic beverages will be allowed. Drinks must be in a sealed, non glass container.

Services and Pricing For appointments, bookings & more information go online to greystonecc.com or call 205.986.5139

Ignite Fitness Package The Ignite Package has a family package or an individual package option. • The family package- $59/month for unlimited monthly classes • The individual package is $39/month for unlimited monthly classes • Class Drop-In Fee - $15 Program Design Our program design includes an InBody scan, a physical assessment and a 6-week exercise program. Basic Program Design is $175. Drip Club IV Program RaeAnna Harper, CRNP, will be onsite in treatment room 1 of the Founder ’s Clubhouse to provide IVs and IM shots to members and their guests. RaeAnna’s “kitchen sink” bags are loaded with vitamins and medications that would cost far more at offsite providers, and these treatments can deliver a range of health and wellness benefits. • IV Vitamin Hydration - $250 • IM Shots - $25 Personal Training We have some of the best personal trainers in Birmingham with a wide range of abilities to work with a diverse clientele. Our training packages include a complimentary physical assessment and a body scan with our

InBody machine to customize your workouts. • 40-minute sessions package of 20 - $700 • 40-minute sessions package of 10 - $400 • Partner Training per person - $30 • 40-minute training session - $50 • Full year package (100 sessions) - $3,000

Dynamic Mobility Let a trainer assist you with stretching. Any of our trainers can guide you through a wide range of stretches to improve your flexibility, reduce injury, increase blood flow, and improve overall range of motion. Dynamic Mobility is $1.50 per minute. TPI Golf Movement Assessment This is a physical assessment that is specific to golf and can also be applied to other rotational sports. The test was developed by the Titleist Performance Institute. TPI is one of the top names in golf. You will be assessed by a TPI certified fitness trainer who will then help you develop a plan of action to improve the quality of these movements to help improve your performance. TPI Golf Movement Assessment $125 Massage Therapy Custom Massage – Your choice of deep-tissue or Swedish style massage. Swedish is a relaxing, lighter pressure massage. Deep-tissue/sport specific is meant to address deeper layers of tissue more specific to injury, aches, and pain patterns you may be having.

• 60 Minute Massage - $95 • 90 minute massage – $130 • 60 minute package of 3 - $255 • 60 minute package of 5 - $400 • 90 minute package of 3 - $345 Physical Therapy

Restore functionality, mobility, and strength with Greystone’s Physical Therapist, Kaye Sharp. Our PT Treatments aim to prevent further damage and decrease or eliminate the need for treatments such as medicines & injections.

• 30-minute Physical Therapy - $75 • 1-hour Physical Therapy - $145 • Therapeutic Yoga Class - $25 • 15-minute Physical Therapy - $37 • KT Taping - $18 • 1-hour Physical Therapy package of 5 sessions - $650

Group Fitness Classes

TOTAL BODY BASICS Focused on the basic movements of the body: squatting, pressing, pulling, lunging, etc. Accessory movements are added to assist in improving the basics of human movement. BARRE ABOVE A class of ballet-based movement. A unique and challenging workout that is focused on thighs, hips, glutes, arms, and core. Come and you will most certainly enjoy the way your body looks and feels. YOGA A Hindu & spiritual ascetic discipline, including breath control, simple meditation, and the adoption of specific bodily postures, which is widely practiced for health and relaxation. A regular yoga practice will help transform both your mind and body ultimately help you find an inner calmness/peace, enhance your balance, and leave feeling stronger and more centered. SUNRISE CYCLE A traditional group indoor cycle class to challenge your heart and lower body endurance. Take on the terrain as you tackle hills, flats, mountain peaks, time trials, and interval training. MUSCLE WORX Work your muscles in every way possible. This class is designed to build strength and endurance. You will use hand weights, plate loaded barbells, tubing, medicine balls, exercise balls, and your own body weight to challenge your body and mental toughness. Class will always end with 5-10 minutes of core and stretching techniques. HIIT (HIGH INTENSITY INTERVAL TRAINING) An endurance and science-based workout to help you burn body fat while preserving muscle. Studies have proven HIIT to be the most efficient form of cardio and the best addition to strength training to help define the muscles you’ve built. The workout is a 45- minute push followed by 10 minutes of stretching. Designed to help you crush your fitness goals and leave you feeling like a champion! (Also available for teens!)

(Classes available for Members who purchase the Ignite Fitness Package)

GX Instructed using the Synrgy 360 system with functional fitness in mind. Instructors will often use a Tabata or circuit style of training. Take the challenge to increase the functional strength, stamina, and balance of your entire body. BODY CIRCUIT A full body workout using a traditional circuit style of training. Come get your heart and your muscles pumping with a simple, but intense training style! AQUA ZUMBA (SUMMER ONLY) Use a continuous array of movements to really get your heart racing and your muscles burning. Use the resistance of the water and water weights to get a great workout while enjoying the beautiful pools and scenery of the club.

KICKBOXING FOR CORE Get all your frustrations out while getting a great core workout! Come kick, punch and crunch your way to a stronger and better-looking core!

BODY BLAST A full body boot camp with constant movement to keep your heartrate up.

BODY SCULPT A bodybuilding style workout that will have you “feeling the burn”. This class uses moderately weighted barbells and dumbbells with moderate to high repetitions.

BAR STRENGTH This class stays true to its name. You will be using a weighted barbell to increase your whole-body strength using various barbell movements.

CARDIO MIX-UP A mixture of step class, circuit training, and HIIT. This class may vary between many different styles of endurance and cardio exercise from week to week.