Monday, May 16th, 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 b/w each
30 sec Left Side Plank Clamshell
30 sec Right Side Plank Clamshell
60 sec Glute Bridge (BTB Bridge) or March
30 sec Mobility
B. 3 Sets with 10-15 b/w each
60 sec Hinging Practice GAM, DL or High Pull
45 sec Alternating Z Press
30 sec Plank Drag Through
30 sec Yoga Push-up
C 3 Sets with 10-15 sec b/w each:
30 sec Left Thruster
30 sec Right Thruster
30 sec Ground to Overhead
30 sec Weighted March
30-60 sec Dynamic Mobility (Side Stretch Flow, Windmill, Gates of Heaven)
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
Option to wear B3 Bands for Parts A & B:
A. 3 Sets:
60 sec Bike
30 sec Forearm Plank
60 sec Box Step-up
30 sec Hollow Practice
B. 4 Sets:
8 Goblet Squat - increase each set as able
5 Single-arm DB Row each arm
12 Lat Pulldown or Banded Row - easy to moderate with pause against chest
C. 5 Sets:
Back Squat @20x1; 5-5-5-5-5;
rest/stretch 2 min (See cool down for ideas)
Start moderate and build to one moderately tough to tough final set.
Cool Down Stretch x 5-10 min (Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Standing Quad Stretch, Anchored Pec Stretch, Child's Position Side Stretch, Thread the Needle, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)