Monday, July 19th, 2021

FitEssentials (9a MST)

A. 2 Sets with 10 sec b/w each: 

60 sec Quadraped Fire Hydrants 

60 sec Donkey Kicks

60 sec Stretch 

B. 2 Sets with 10 sec b/w each: 

60 sec Adductor Raise 

30 sec Superman lift- arms down up.

30 sec Rest 

C. 3 Sets with 15 sec b/w exercises

45 sec Dual DB Squat

45 sec Left Arm DB Row

45 sec Blood Flow (15 Skip, 15 JJ, 15 High Knees)

30-45 sec Right Arm DB Row

30-45 sec Cross-Crawl Practice (Standing Knee to Elbow)

D. Complete 3 to 5 sets with 15 sec b/w each: 

60 sec 4 Jump Jacks  2 Burpee

30-45 sec 4 shoulder taps - 2 knee to elbow - each leg

FitEssentials Basics (10a MST)

A. 2 Sets 20-45 sec of each: 

Good Mornings

Paused March or March & Punch 

Windmills 

Step or Jump Jacks 

B. 3 Sets with 30-45 sec of each and ~15 sec b/w exercises:

DB Squat or Sit-Stand 

Left Arm DB Row

Blood Flow (Side Step Arm Swing, Lateral Step-over) 

Right Arm DB Row

Cross-Crawl Practice (Seated or Standing Knee to Elbow) 

C. 2-3 Sets 30-60 sec of each: 

Step-up or Giant Step 

Elevated Push-up 

Seated Row with Band 

Upper Body Focused Mobility 

Masters Training

A. 1-2 Sets:
Bike 15-30 cals 

Stretch 60-90 sec - low back focused 

Glute Bridge/Bridge & Reach x 30-60 sec 

Stretch 60-90 sec - upper body and mid-back focused 
 
 B. Snatch -

1x3 @70%

2x2 @80% 

3x2 @85%
 
 C1. Back Squat - 

1x6 @60%

2x4 @70%

3x2 @80% 

C2. Ring Face Pulls @21x1; x 4-6; b/w each set of C1. 

D. Airbike - 1 min for cals @70-85%

Rest/walk 2 minutes x 3-6 sets.