Monday, April 5th, 2021

FitEssentials (9a MST)

A. 2 Sets with 0-20 sec b/w each:

40 sec Forward & Backward Banded/Monster Walk

40 sec Lateral Banded Walk

40 sec Quadraped Fire Hydrants (20 sec each side)

40 sec Quadraped Donkey Kicks (20 sec each side)

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

40 sec Left arm Thruster

40 sec Dip

40 sec Right arm Thruster

40 sec Jump Rope/Rebounding or March

C. 2-3 Sets with 6-10 Reps:

Bent Over Lateral Raise

Single arm Front Raise

Tricep Kick Back

Supine Tuck-up or Hollow Body Rock (Straight or Bent Leg)

FitEssentials Basics (10a MST)

A. 2-3 Sets with ~10-20 sec b/w each:

40 sec Standing Hip Extension (~20 sec each side)

40 sec Lateral Leg Raise (~20 sec each side)

40 sec Walk The Line - Forward and Backward

40 sec Lateral Step or Cross Over

40-90 sec Stretch (Behind the Back Stretch, Seated Thoracic Rotation, Tricep Side Bends)

B. 3 Sets with 15 sec b/w each

30 sec Left Waiter’s Squat or Thruster

30 sec Left Bent Over or Seated Row with Band

30 sec Right Wait’er Squat or Thruster

30 sec Right Bent Over or Seated Row with Band

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

30 sec Good Morning or Deadlift

30 sec Left Farmer’s March

30 sec Right Farmer’s March

30 sec Broomstick Shoulder Openers

OnSite Training (5:15a MST)

A. 2 Sets with ~20 sec b/w each:

3 Minute Bike (30 sec EZ, 30 sec Mod+)

+

40 sec Banded Clamshells (20 sec each side)

40 sec Quadraped Fire Hydrants (20 sec each side)

40 sec Quadraped Donkey Kicks (20 sec each side)

B1. Back Squat 10-8-6-4-2

B2. Ring Row x 6-10 or Single arm DB Row x 4-8/arm x 4 Sets

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

40 sec Left arm Thruster

40 sec Dip

40 sec Right arm Thruster

40 sec Jump Rope/Rebounding or March