Friday, June 11th, 2021

FitEssentials Training (noon MST)

A. 2 Sets with 10 sec b/w each:

60 sec Double Leg Glute Bridge or Box H/S Curl

90 sec Quadraped Knee to Elbow (45 sec each side)

30-60 sec Stretch

B. 3 Sets of

Deadlift x 8-12

Dip x 8-12

Rest/Stretch as needed b/w each.

C. 2-3 Sets of 8-12 Reps each:

Lateral Raise

Good Morning/Swing or Squat

Front Raise Single Leg Deadlift or Lunge (x4-6 each leg alternating)

Bicep Curl (& Press)

Good Morning/Swing or Squat

Seated Row with Band (double reps)

Single Leg Deadlift or Lunge (x 4-6 each leg alternating)

OnSite (5:15a)

A. 2 Sets:

Bike 3 minutes (2 sets of: 45 sec EZ, 45 sec Mod+)

Glute Bridge x 8-12 or Single Leg Glute Bridge x 4-6 each leg

Stretch of choice: Examples: Samson/Spiderman Lunge with Reach Backs, Quad, Pecs, Low Back, Hips

B. 5 Sets:

Thruster x 5-4-3-2-1

Pull-up x 5-4-3-2-1 (add weight or reduce assist as able)

C. 2-4 sets:

Walking Lunge x 8-12 each leg (hold weight as desired)

Left arm Bent Over Row x 8-12

Left arm Thruster x 8-12

Right arm Bent Over Row x 8-12

Right arm Thruster x 8-12

Bike 30 sec for Cals @ increasing efforts at the end of each set.

Rest 30 sec before the start of next set.