Tuesday, August 3rd, 2021

FitEssentials Training — No Live Classes Today — Follow-along to the pre-recorded session here!

A. 2 Sets with 10 sec b/w each:

60 sec Quadraped Fire Hydrants

60 sec Adductor Raise

60 sec Donkey Kicks

60 sec Stretch

B. 3 Sets of

KB/DB Deadlift x 10-15

Dip x 10-15

Seated Row with Band x 10-15

Rest/Stretch as needed b/w each.

C. 3-4 Sets with no assigned rest b/w each:

30 sec Russian Swing or Good Morning (or Squat)

30 sec Jump Jack or Rest

45 sec Plank Drag Through

45 sec Farmer's March

FitEssentials Basics — No Live Classes Today — Follow-along to the pre-recorded session here!

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

30-45 sec Squat or Sit-Stand

30-45 sec Left Bent/Banded Row

30-45 sec Blood Flow (15 March, 15 JJ, 15 March)

30-45 sec Right Bent/Banded Row

30-45 sec Blood Flow (15 JJ), 15 March/Skip, 15 JJ)

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

30-45 sec Deadlift or G'AM

30-45 sec Left Step-up

30-45 sec Right Step-up

30-45 sec Sway

Masters Training Outline

A. 2 Sets with 10-15 of each:

Quadraped Fire Hydrants

Hollow Rock

Quadraped Knee to Elbow (each side)

Superhuman variation of choice

Stretch 1-2 MInutes at the end of each set.

B. AMRAP in 16 Minutes 12-10-8

Left DB Press/Push-Press

Left DB/KB Snatch or Sumo Deadlift

Left Bent Over DB Row

Repeat on Right SIde

C. Walk or EZ spin on bike x 5-20 minutes

D. Cool Down Stretch: Side-Lying or Standing Quad Stretch x 20-30 sec each side Behind the Back Stretch with Forward Fold x 20-30 sec Stagger Stance Tricep Side Bend x 3-5 Spiderman Stretch with Reach-Backs x 30-45 sec each side Low Back Love x 2-3 min (Single Knee to Chest, Double Knee to Chest, Figure Four Stretch, Two Knee Twist, Happy Baby, etc.)