Monday, November 8th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets 15 b/w

45 sec Left Side Plank Variation 

45 sec Bear Crawl 

45 sec Right Side Plank Variation 

45 sec Glute Bridge or Hamstring Curl 

(Hip Flexor Openers, Hamstring/Sciatic Nerve Flossing & Low Back Mobility) 

B. 4 Sets with 10 sec Rest b/w each 

20 sec Good Morning/Deadlift  

20 sec Left Overhead Press

20 sec Squat 

20 sec Right Overhead Press 

20 sec March & Punch 

20 sec BTB Cross Crawl 

20 sec Step or Jump Jack 

20 sec Side Step Arm Swing or Side Stretch Flow 

C. 2-3 Sets  

5 Broomstick BTN Press/Thruster

10 Bent Over Row- each arm 

15 Tuck-ups or Hollows 

20 Banded Bicep Curls 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2-3 Sets with 15 sec 

30 sec Left Stagger Stance OH Press or Reach 

30 sec Side Step or Lateral Step-over 

30 sec Right Stagger Stance OH Press or Reach 

30 sec March & Punch 

60 sec Mobility  

B. 3 Sets with 10-15 sec rest b/w exercises: 

30 sec Waiter's Bow or Good Morning

45 sec Squat Practice 

30 sec Plank or Elevated Push-up 

45 sec Banded Bicep Curl  

90 sec Mobility/Stretch (Wall OH Stretch, Side Stretch, Hip Flexor, Eagle Arms, etc.)

Masters Comp Group

Masters 

AM. 

20 min @sustainable/easy pace with B3 Bands: 

10 Ring Row 

15 Air Squat 

20 Mountain Climber 

24 Steps Walking Lunge 

30 Cal Abike

PM

A. Snatch x 3-3-2-2-1-1-1; rest/stretch 2 min  

B. Snatch Pull x 3-3-3-3; rest/stretch 2 min 

C. Back Squat @20x1; 8-8-8; rest/stretch 3 min 

D. Walk/Stretch/Play in Grass, etc. 10-30 minutes B3 Bands