Thursday, May 12th, 2022
FitEssentials Training (Live Zoom Class at 9a MST)
Option to wear B3 Bands the first 20 minutes of the training session.
A. 3 Sets with 10-15 sec b/w each:
60 sec Banded Walk with Squats
30 sec Plank March
30 sec Hollow Practice
30 sec Stretch
B. 3 Sets 10-20 sec b/w each:
60 sec Hollow Roll to Forearm Plank
60 sec Alternating DB Thruster
60 sec Cross Crawl Practice & Lateral Movements
C. 3-4 Sets:
Take 2 minutes to complete
5-10 G/AM, Deadlift or Swing
10-20 Reverse Lunges or Step-ups
5-10 Shoulder to Overhead
Burpee in remaining time.
Rest/Walk/Stretch 1 minute b/w sets.
FitEssentials Basics (Live Zoom Class at 10a MST)
Option to wear B3 Bands the first 20 minutes of the training session.
A. 2 Sets with ~20 sec b/w each with bands on LB or UB & LB.
40 sec Left Hip Extension or Elevated Knee to Elbow
40 sec Monster Walk
40 sec Right Hip Extension or Elevated Knee to Elbow
40 sec Stretch/Mobility
B. 2-3 x Sets
45 sec Squat Practice
30 sec Left DB Row
30 sec Left Tricep Kick Back
30 sec Right DB Row
30 sec Right Tricep Kick Back
Stretch Break with Balance Practice (Standing Ankle Rolls, Quad Stretch, Side Stretch Flow)
C 2 Sets with ~15 sec b/w each:
30 sec Alternating Overhead Reach
45 sec Hinging/Deadlift Practice
90 sec Mobility/Balance Practice (Spinal Mobility - Reach & Rotate,Seated Thoracic Rotation, Seated Fig 4)
Masters Training Group
A. 2-3 Sets with the option to wear B3 Bands:
2 min Bike
10 Russian Step-ups - each leg
15 Goblet or Ring Row
1-2 min Stretch
B. Every 90 sec for 8-10 sets:
Clean Pull + Clean + Front Squat
C. 3-4 rounds each partner (with B3 Bands as able):
12 Dip or Push-up (moderate effort if wearing bands)
16 DB Snatch - alternating arms - moderate
20 Burpee
(Bike while partner works or similar time to complete circuit)
Cool Down Stretch x 5-10 min (Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Child's Position Side Stretch, Thread the Needle, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)