Thursday, May 26th, 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: 

30-45 sec Standing Spinal Mobility 

75 sec Banded Walk with Squats 

30-45 sec Supine Spinal Mobility 

75 sec Banded Glute Bridge 

B. 3 Sets with ~10 sec b/w movements: 

40 sec Left Stationary Lunge with Bicep Curl 

20 sec March or High Knees 

40 sec Right Stationary Lunge with Bicep Curl 

20 sec Glute Kickers or March 

C. 8 Sets of: 

20 sec Squat 

10 sec Rest 

20 sec Mountain Climber 

10 sec Rest 

20 sec Sit-tall

10 sec Rest

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. Warm-up with one set of: 30-45 sec each and ~15 sec b/w each:

Monster Walk Practice 

Left Hip Extension or Leg Swings

Hip Circles

Right Hip Extension or Leg Swings

Lateral Walk Practice 

Stretch/Mobility 

B. Complete 2-3 Sets with 30-45 sec each: 

Seated Leg Extensions 

(Seated) Alternating Knee to Elbow 

Squat Practice 

Right DB Row 

Side Step Arm Swing or Step-over 

Left DB Row 

C. Complete 2 Sets with 40-60 sec of each:

Good Morning or Deadlift 

Farmer's March 

Mobility/Balance Practice (Side Stretch Flow, Thoracic Rotation, Seated Fig 4)

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+)

20 Box Step-ups - alternating Legs

15 Ring Rows

10 Dip or Seated Dip

1-2 min Stretch 

B. Deadlift x 5-5-5-5-5; rest/stretch 2 min

C. 5 Rounds for Time:

10 Toes to Bar

15 Russian Kettlebell Swings - moderate

20 Wall Ball

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.)