Monday, May 31st, 2021

FitEssentials (9a MST)

A. 2 Sets:

90 sec Banded Walk with Squats

50 sec Left Side Plank Dip & Side Lift

50 sec Right Side Plank Dip & Side Lift

B. 3 Sets with 15 sec b/w each & 30 sec b/w sets:

30 sec Left Arm Thruster

30 sec Left Arm Kneeling Torso Row

30 sec Right Arm Thruster

30 sec Right Arm Kneeling Torso Row

C. 3-5 Sets with no rest between exercises

30 sec Burpee

30 sec Squat or Jump Jacks

30 sec Mountain Climber

30 sec Rest

FitEssentials Basics Training Outline (10a MST)

A. 3 Sets:

60-90 sec Walk The Line, Side Step/Grapevine & Foot Drill Variations
60-90 sec Mobility

B. 2-3 Sets with 15 sec b/w exercises:

45 sec Sumo Deadlift or Good Morning

45 sec Left Curl & Press
45 sec Sit-Stand or Squat

45 sec Right Curl & Press
45 sec Sitting or Standing Alternating Knee Towards Opposite Elbow

C. 2 Sets with 20 sec b/w exercises:

40 sec Left Arm Bent Over Row

40 sec Left Reverse Giant Step or Step-up
40 sec Rest or Sway

40 sec Right Arm Bent Over Row

40 sec Right Reverse Giant Step or Step-up
40 sec Rest or Step Jacks

OnSite (5:15a)

A. Warm-up Blood Flow 2-3 MInutes

12-10-8 Banded Walk Steps each direction with 3-5 Banded Squats before each change of direction

Stretch 5-10 min

B. Back Squat - 5x5 @70-80% of last week's set of 5
(Rest/Stretch 2min bw sets.)

C. 3-5 Sets:

30 sec Jump Rope or Rebounding

30 sec Squat

30 sec Box Step-up

30 sec Bike
30 sec Rest

(Goal: Slightly more bike cals each set)