Thursday, May 19th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

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

A. 2 Sets: 

60 sec Glute or Frog Bridge 

60 sec Bear Crawl 

Stretch/Rest as needed b/w exercises & sets. 

B. 2 Sets: 

40-60 sec Left-leg Deadlift to High Knee

40-60 sec Mobility (Hip Circles, Behind the Back Stretch/Hip Fig 8s &/or Side Stretch Flow b/w Sides 

40-60 sec Right-leg Deadlift to High Knee

30-45 sec Forearm Plank or Plank Walk-ups

30-60 sec Rest/Mobility

C. 3-5 Sets with 10-15 sec b/w each: 

30 sec Left arm Sumo Deadlift or High-pull 

30 sec Squat or Thruster 

30 sec Right arm Sumo Deadlift or High-pull 

30 sec Blood Flow - Jump or Step Jacks

FitEssentials Basics (Live Zoom Class at 10a MST)

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

Warm-up 3-5 minute mobility, breathing, balance & bloodflow.

A. 3 Sets with 20-30 sec of the following: 

Hip Circles 

Side Step Arm Swing or Star Step 

Half Squat with Front Raise 

Reverse Shoulder Circles & Diagonals 

Step Jack 

Mobility (Side Stretch, Sumo Ground to OH, Hip Flexor Opener)

B. 2-3 Sets with 20-30 sec of the following (10.5 min) 

Left arm Farmer's March 

Elevated Plank 

Right arm Farmer's March 

Squat Practice 

Mobility (BTBFF/Hinge Stretch or Down Dog, Tricep Side Bend, Seated Cross Body Fold) 

Cool Down Stretch on the floor

Masters Training Group

A. 2 Sets with the option to wear B3 Bands: 

3 min Bike (30 sec EZ, 30 sec Mod+)

8 (Weighted) Russian Step-ups or Pistols- each leg

12 Ring Face Pulls or Banded Face Pulls

20 Renegade Rows - alt arms

1-2 min Stretch 

B. Every 90 sec for 5-8 sets:

Clean Deadlift + Clean + Hang Clean

C. 3 rounds each partner (with B3 Bands as able):  

15 Dip or Push-up (moderate effort if wearing bands)

30 Double Unders

20 DB Snatch - alternating arms - moderate

30 Double Unders

(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.)