Monday, May 23rd, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 x 

60 sec Sumo Inchworm 

30 sec Left Plank Row

30 sec Right DB Ext Rotation

30 sec Right Plank Row

30 sec Left DB Ext Rotation 

60 sec Cross-Crawl or Bloodflow

B. 3 Sets with 15 sec b/w each: 

30 sec Left Waiter's Squat (Thruster) 

30 sec Dip or OH Tricep Extension 

30 sec Right arm Waiter's Squat 

30 sec Bent Over Row 

30 sec Step or Jump Jacks

C. 2-3 Sets: 

30 sec Deadlift 

30 sec Star Step-over (side step with arm swing) 

30 sec Forearm Plank 

30 sec Lateral Shuttle

30-60 sec Stretch - Low Back, T-Spine

FitEssentials Basics (Live Zoom Class at 10a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 
Spinal Breathing & Spinal Rotation Warm-up 

A. 2 Sets with 10-15 sec b/w each: 

60 sec Sway Step 

30 sec Elevated Left Plank Row

45 sec Side Step Arm Swing or Side Stretch 

30 sec Elevated Right Plank Row 

B. 3 Sets with 15 sec b/w each: 

30 sec Half Squat with Front Raise 

30 sec Good Morning  

30 sec Glute March  

30 sec Full Squat Practice 

60 sec Rest & Stretch 

C. 2-3 Sets with 10-15 sec b/w each:

30 sec Left Seated Leg Extension 

30 sec Right Seated Leg Extension 

30 sec Seated Forward Fold 

30 sec Left Standing Leg Curl 

30 sec Right Standing Leg Curl 

30 sec March & Punch 

30-60 sec Stretch

Masters Training Group

Option to wear B3 Bands for Parts A & B:

A. 2 Sets:

90 sec Row 

45 sec Forearm Plank 

Stretch 5 min - Quads, Lats, Pecs, Side Stretch, Low Back & Hip Mobility from the floor. 

B. 3-4 Sets: 

8 DB or Machine Overhead Press 

12 Seated Row  

12 Seated Dip or Overhead Tricep Extension 

8 Single-arm Lat Pulldown - moderate 

Rest/Stretch Upper Body Focused 1-2 minutes b/w sets (Tricep Side Bend, Rig Pec Stretch, QTRs/ZBs, Child’s Stretch, etc.) 

C. 5 Sets: 

Back Squat @20x1; 4-4-3-3-3; 

rest/stretch 2 min (Ex. Quad Stretch, Behind the Back Stretch w/Forward Fold, Side Stretch, Figure Four Hip Stretch, etc.) 

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.)