Monday, June 7th, 2021

FitEssentials (9a MST)

A. 2 Sets: 90 sec Banded Walk with Squats

60 sec Side Plank Clamshell - 30 sec each leg

30 sec Bridge Hold or Glute Bridge March 2nd set.

B. 3 Sets with 20 sec b/w each:

60 sec Single-arm DB Thruster - alternating arms

40 sec Left Arm Kneeling Torso Row

40 sec Right Arm Kneeling Torso Row

C. Tabata Mash-up Planks and Sit-ups
4 rounds of:
20 sec Forearm Plank with or Plank March
10 sec Rest
20 sec Sit-up, Sit-tall
10 sec Rest

Rest/Stretch 1-2 minutes

D. Tabata Mash-up Squats and Blood Flow - Cross- Crawl Patterns

4 rounds of:

20 sec Squat

10 sec Rest

20 sec Blood Flow (March & Punch. Alternating Knee to Elbow, Farmer's Carry, etc.)

10 sec Rest

FitEssentials Basics Training Outline (10a MST)

A. 2 Sets - rest as needed b/w each:

45 sec Sway

45 sec Reverse Giant Step

45 sec Cross Crawl

45 sec PVC/Broomstick/Banded Stretch

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

45 sec Good Morning or Deadlift

30 sec Elevated Mountain Climber

45 sec Seated Row with Band

75 sec Stretch/Rest/Blood Flow

C. 2-3 Sets
Seated Leg Extension x 8-12 each leg
Standing Leg Curl x 8-12 each leg
Squat Sit or Air Squat x 20-40 sec

Stretch 60-90 sec

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/Foam Roll 5-10 min

B1. Back Squat - 5x5 build upon last week’s
B2. Strict Pull-up or Ring Row x 30 sec b/w sets

C. 3-4 Sets with 15 sec b/w each:

45 sec Box Step-ups (Option - to add load)

45 sec Plank Drag Through