Monday, May 17th, 2021

FitEssentials (9a MST)

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

60 sec Glute Bridge Variation

60 sec Plank or Plank March Variation

60 sec Stretch/Mobility

B. 2 Sets with 15 sec b/w each:

45 sec Left Leg Deadlift

45 sec Stretch (Side Stretch/Behind the Back Stretch)

45 sec Right Leg Deadlift

45 sec Squat Variation

C. 4 Sets:

20 sec Hang Power Clean

30 Sec Lateral Step-over or Lateral Hop

40 sec Sit-up

30 sec Rest

FitEssentials (10a MST)

A. 2 Sets of 30-45 sec of each with 15 sec b/w exercises:

Left Hip Extension

Side Stretch

Right Hip Extension

Hip Circles

B. 2 Sets of 30-45 sec of each with 15 sec b/w exercises:

Left Leg Balance

Left Arm Bent Over

Row Right Leg Balance

Right Arm Bent Over Row

C. 2-3 Sets of 30-45 sec of each with 15 sec b/w exercises:

Squat or Sit-Stand

Cross Crawl Patterns

Elevated Plank or Plank March

March & Punch

PVC/Broomstick Good Morning and Overhead Press

Torso Rotations/Mobility

OnSite (5:15a)

A. 4 Sets:
Back Squat 7-5-3-7
Single-arm DB Row x 5-7/arm
and/or Strict/Assisted Pull-up

B. 3-4 Sets
8 Left Leg Box Step-up
8 Right Leg Bos Step-up
6-12 Hanging Tuck-ups
16 Renegade Row (8/arm)
20 Cal Bike
Rest/walk 1 min b/w sets.