Monday, January 10th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with ~20 sec b/w each. Option to wear with B3 bands on LB or UB & LB. 

40 sec Left Side Plank Clamshell 

60 sec Glute Bridge - March Sets 2 & 3 

40 sec Right Side Plank Clamshell 

60 sec Stretch

B. 3 x b/w each continue to wear bands until 20 minute mark. 

60 Squat (option of alternating DB Squat & DB Thruster) 

40 Goblet or Dual DB Row  

40 sec Cross Crawl Practice 

Stretch Break 

C 2-3 x 

45 sec Deadlift 

45 sec Farmer's March 

45 sec Mobility/Balance Practice (Side Stretch. Alternating Quad Stretch, Alternating Fig 4) 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2-3 Sets with ~20 sec b/w each with bands on LB or UB & LB. 

40 sec Left Hip Extension or Elevated Knee to Elbow 

40 sec Sway Steps 

40 sec Right Hip Extension or Elevated Knee to Elbow 

40 sec Stretch/Mobility 

B. 2-3 x Sets with ~20 sec b/w each continue to wear bands until 20 minute mark. 

60 sec Squat Practice 

40 sec Left DB Row  

40 sec Right DB Row 

Stretch Break 

C 2-3 x Sets with ~15 sec b/w each: 

45 sec Good Morning or Deadlift 

45 sec Farmer's March 

60 sec Mobility/Balance Practice (Side Stretch Flow, Thoracic Rotation, Seated Fig 4) 

Masters Training Group

A.1- 3 Sets with options of B3 Bands: 

10 Left Side Plank Clamshell 

16 Glute Bridge - March Sets 2 & 3 

10 Right Side Plank Clamshell 

60 sec Stretch - Low Back - Double Knee to Chest, Two Knee Twist, etc. 

B. 2-3 Sets with option to continue B3 Bands until 20 minute mark: 

15 Squat or DB Thruster 

10 Bent Over DB Row or Assisted Pull-up 

20-30 Jump Jack 

Stretch Break (Doorway Pec Stretch, Tricep Side Bend, Standing Quad Stretch) 

Cool Down Stretch  (Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Child's Position Side Stretch, Cat-Cow, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)