Monday, October 25th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10 sec b/w each: 

40 sec Left Side Plank Rotation 

40 sec Left Fire Hydrant

40 sec Right Side Plank Rotation 

40 sec Right Fire Hydrant

40 sec Stretch 

B. 3 Sets with 15 sec rest b/w each & 30 sec b/w sets: 

30 sec Left Waiter’s Squat 

30 sec Right Waiter’s Squat 

45 sec Renegade Row 

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

30 sec Deadlift or Russian Swing 

30 sec Jump Jack or Rest 

45 sec Plank Drag Through 

45 sec Farmer's March

30 sec Rest

FitEssentials Basics (Live Zoom Class at 10a MST)

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

40 sec Left Elevated Knee to Elbow 

40 sec Sway

40 sec Right Elevated Knee to Elbow

40 sec Cross-Crawl Practice 

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

45 sec Squat or Sit-Stand Practice

45 sec Left Bent Over Row

45 sec Side Step or Lateral Step-over 

45 sec Right Bent Over Row

45 sec Spinal Mobility 

C. 2-3 Sets of 30-45 sec of each with 10-20 sec b/w exercises: 

Left Curl & Press 

Right Curl & Press 

Elevated Plank Row 

Stretch 

Masters Competitive Training

A.3 Sets

Bike 10/15 cals

Left arm DB Row x 10

Right arm DB Row x 10

Box Step-up x 20 alternating legs

B. Snatch

2x3 @65%

2x3 @70%

2x3 @75%

(Rest/stretch 2 min)

C.  Back Squat

x 5 Every 90 sec x 3 sets

x 3 Every 90 sec x 3 sets

x 1 Every 90 sec x 3 sets

D. 3 Sets

60 sec Walking Lunge

30 sec Rest

60 sec Strict Pull-up

30 sec Rest