Monday, December 13th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets 60 sec each: 

Down Dog Knee to Elbow (Opposite Elbow Sets 2 & 3) 

Glute Bridg (or Single-leg Glute Bridge Sets 2 & 3)

Stretch 

B. 3 Sets with 10-15 sec b/w each: 

45 sec Goblet Squat 

45 sec Left DB Torso Row 

45 sec Alternating Reverse Lunge 

45 sec  Right DB Torso Row

C. 4 Sets: 

30 sec KB Deadlift 

30 sec Mountain Climber 

30 sec Thruster 

30 sec Lateral Shuffle or Grapevine 

30 sec Rest/Rebound 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets of 30-60 sec each: 

Left Tandem Stance 

Side Stretch Flow 

Right Tandem Stance 

Elevated Plank or Plank Row 

Mobility  

B. 2-3 Sets with 10-15 sec b/w each: 

45 sec Squat or Sit-Stand 

45 sec Left DB Torso Row 

45 sec Lateral Step-over 

45 sec  Right DB Torso Row

60 sec Rest/Stretch 

C. 2-3 Sets with ~15 sec b/w each: 

30 sec KB Deadlift 

30 sec Left DB Press 

30 sec Right DB Press 

30 sec Supinated Pull-aparts 

Masters Training Group

AM

3 Sets with B3 Bands: 

12 Ring Row 

16 Air Squat 

12 Left Lunge to Hip Extension 

24 Jump Jack 

12 Right Lunge to Hip Extension 

24 Jump Jack 

12 KB Deadlift/RKBS 

12 Single-arm OHS (6/arm) 

PM

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

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

C. Back Squat x 6-6-4-4-4; rest/stretch 3 min 

D. Bike 10 minutes with B3 Bands 

E. Stretch 10 minutes with B3 Bands