Monday, June 21st, 2021

FitEssentials (9a MST)

A. 3 Sets: 90 sec Banded Walk w squats

60 sec Banded Glute Bridge or GB March 2nd & 3rd Set

B. 3-4 Sets: 10-15 Reps of:

DB Squat

Step or Jump Jacks

DB Bent Over or Seated Row with Band

Weighted March or Alternating K2E - each leg

C. 5 x Tabata

Foream Plank Step-overs

Sit-ups

(Rest/Stretch 1-2 min)

D. 2-4 x Tabata

March/Lateral Step Over or Lateral Rebound

Side Step/Shuffle or Grape Vine

FitEssentials Basics Training Outline (10a MST)

A. 2 Sets of 20-45 sec of each with 15 sec b/w exercises:

Left Hip Extension

Side Stretch

Right Hip Extension

Hip Circles

Standing or Seated Alternating Knee to Elbow

B. 3 Sets of each with 15 sec b/w exercises:

30-45 sec Left Leg Tandem Stance or Balance

30-45 sec Left Arm Bent Over Row

30-45 sec Right Leg Tandem Stance or Balance

30-45 sec Right Arm Bent Over Row
30-60 sec Alternating Step-up

C. 2-3 Sets:

30-45 sec Seated Leg Extension

30-45 sec Standing Leg Curl - each leg

30-60 sec Squat Sit or Squat with the option to hold weight

OnSite (5:15a)
A. 1-2 Sets:
3 min Bike (2 sets of 45 sec EZ, 45 sec Mod+)
60 sec Lateral Banded Walk (4-6 steps each direction)
60 sec Glute Bridge (1-3 sec hold in top)
60 sec Stretch

B. Snatch - 3-2-1-3-2-1 (wave loading); rest 2 min

C. Back Squat - 5x5 @70-80% of last week's tough triple

D. For quality movement:
12-10-8
Left Russian Box Step-up
Ring Row with 1-2 sec hold against chest
Right Russian Box Step-up
Burpee

E. Tabata AirBike for Cals @80-90%

Walk & Stretch for Cool Down