YMCA of Greater Oklahoma City

MOSSA Group Power®

If you like BODYPUMP, you’re going to LOVE Group Power®.

Group Power® is a full-body strength training hour that makes you muscle strong and movement strong! Using an adjustable barbell, plates, and your body weight, you’ll experience traditional exercises from the weight room, plus three-dimensional, integrated movement training, for results in real life and real sport. Power is for everyone, and we think it’s the most fun you can have strength training.

Play Video

Frequently Asked Questions

MOSSA Group Power®

Starting January 2024, we will no longer offer Les Mills programming. However, we’re excited to introduce MOSSA Group Power!

If you’ve enjoyed BODYPUMP classes, you’re going to love Group Power! This new program offers a dynamic and engaging fitness experience that’s designed to help you achieve your fitness goals and maintain your enthusiasm for our fitness classes. We look forward to seeing you at our Group Power sessions and appreciate your continued support as we evolve our offerings to better serve your fitness needs.

MOSSA Group Power is designed for everyone, regardless of your fitness level. Whether you’re a seasoned group exercise enthusiast or a family looking to enjoy a class together, Group Power is inclusive and adaptable. Our classes can be adjusted to cater to any fitness level, ensuring that they meet your specific needs and fitness goals. We welcome individuals of all backgrounds and abilities to join us in these empowering and dynamic sessions. Your fitness journey begins with us, and we’re here to support you every step of the way.

If you’re eager to dive into our new MOSSA Group Power classes, you won’t have to wait long. We’ll be launching these exciting classes in December, giving you the perfect opportunity to give them a try. Keep an eye out for more information and class schedules, which we’ll be sharing soon. We can’t wait for you to experience the dynamic and empowering fitness sessions MOSSA Group Power has to offer!

Group Power combines traditional strength exercises and the hottest functional training moves, utilizing a barbell, weight plates, and your body weight to make you fitter and stronger. High-rep training and athletic movements are key components of this results-driven workout. Group Power is developed with a periodized approach to ensure you are constantly changing your workout and challenging your body. Ten tracks are expertly programmed with specific workout objectives:

  1. Warm-Up – We grab the barbell with light weight and introduce many of the exercises you’ll be doing over the next hour, warming the body and practicing the movements.
  2. Legs – Working the big muscles first, we do Squats and sometimes add in Lunges to get the heart rate going and ignite a fire in the legs, creating great shape and definition.
  3. Chest – We strengthen the chest with a variety of exercises, such as the Chest Press, Chest Fly, and Push Ups. You’ll often find new twists on these exercises to maximize your results!
  4. Back & Legs – Full-body exercises like Deadlifts, Deadrows, and the Clean & Press really fire up the back and hamstrings and get the heart rate up! Plus, you’ll learn innovative Power movements like the Power Clean, Deadsquats, Reverse Flys, and the Single-Arm Row.
  5. Triceps – Shape, build, and define the back of the arms with Tricep Presses, Extensions, Pullovers, and Kickbacks. But beware of the Tricep Push Ups – they’ll push you over the top!
  6. Biceps – The best of high-rep weight training, combined with new and unique biceps exercises. Experience the difference with variations on barbell curls, wide grip, offset grip, bicep rows, and even weight plate work.
  7. More Legs –This is functional integrated training at its best. Challenge your legs with Power Lunges, Crouches, lateral movements, balance challenges, offset loading, and even plyometrics! You’ll feel like a pro when you learn these moves!
  8. Shoulders – A ton of exercises to give you great-looking shoulders. Work the front, top, and back of the shoulders with Upright Rows, Shoulder Presses, Lateral Raises, and Rear Delt Extensions. Plus, groundbreaking functional movements will make you feel like an athlete in training!
  9. Core – Concentrate on your core with exercises that train the front, back, and sides of your midsection. There’s always a new way to shake up the routine and ensure your core is strong, solid, and good looking!
  10. Stretch – You’ve earned it. Stretching out the muscles from head to toe helps improve overall range of motion and muscular recovery.

Remember that your first class only happens once. After attending Group Power three times, you will get into the rhythm of things and will start to feel like a pro. These tips will ensure your success in your first few classes:

  • Wear comfortable workout clothing and comfortable athletic shoes.
  • Bring a towel and a water bottle.
  • Some people prefer to wear weight training gloves, but they are certainly not essential.
  • Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will help you set up your equipment, provide starting weight recommendations, and answer any questions you may have to help put you at ease.
  • It is not essential that you be up front, but stand near the center of the room and where you have a clear view of the instructor.
  • Your instructor will coach you and include exercise options to ensure your success.
  • You should feel comfortable stopping at any point in a track, either to rest or adjust your weight.
  • Speak with the instructor at the end of class to ask questions and to check in about your experience.