Monday, January 17th, 2022
FitEssentials Training (Live Zoom Class at 9a MST)
A. 2 Sets
(Wear B3 Bands as available.)
60 sec Sumo Inchworm with Push-up option
60 sec Down Dog Knee to Elbow
30 sec Chid's Position
90 sec Glute Bridge or Bench H/S Curl
30 sec Low Back Stretch
60 sec Hollow Practice with Flutter Kick option
30 sec Low Back Stretch
B. 3 Sets with reduced time each set:
(Continue to wear B3 Bands until 20 minute mark.)
60-45-30 sec intervals:
Squat (option to hold weight)
Renegade Row
Deadlift with bands or DB/KB/Odd object
Alternating Overhead Press or Reach
Stretch Break: (Quads, Hinge Stretch, Tricep Side Bend)
C. 3 Sets For Descending Reps & Consistent Time:
12-10-8
Bent Over Lateral Raise
20 sec Rebounding
Lateral Raise
20 sec March or Running High Knees
Front Raise
20 sec Glute Kickers
Bicep Curl
20 sec Skier Hop
Overhead Tricep Extension
Cool Down Stretch
FitEssentials Basics (Live Zoom Class at 10a MST)
Basics
Spinal Cord Breathing
Tree Branch Flow
Hip Flexor Opener
A. 1 or 2 Sets 20-40 sec each
(Wear B3 Bands as available.)
Standing Cat-Cow
Elevated Plank
Jefferson Toe Touch
Good Morning
Tricep Side Bend
March & Punch
Windmills
B. 2 or 3 Sets with 20 -40 sec move & 10-30 sec Rest:
(Continue to wear bands until 20 minute mark.)
Squat
Squat Pulse
Banded Bent Over or Seated Row
Side Step Arm Swing or Step Jack
Front Raise
Overhead Press or Pulse
Stretch Break: (Quads, Hinge Stretch, Tricep Side Bend)
C. 2-3 Sets with 30-40 sec Move, 10-30 sec Rest:
Sway Step - Balance Practice
Supinated Band Pull Apart
Farmer's March
Stretch
Cool Down Stretch
Masters Training Group
Warm-up: Walk, Bike or Dance 2-5 minutes + Stretch Calves, Quades, Triceps, Gutes prior to start:
A. 2-4 Sets with options of B3 Bands as available:
15 Squat Pulse (Top quarter of the squat)
15 Step or Jump Jacks
10 Left Reverse Lunge
10 Right Reverse Lunge
15 Step or Jump Jack
10 Full Range Squats or Goblet Squat (Hold light weight)
60 sec Stretch b/w sets (~20 sec Standing Quad Stretch or Front Foot Elevated Hip Flexor Opener each leg)
B. 1-3 Sets continue to wear B3 Bands until 20 minute mark or complete part B as a stand alone movement session with or without B3 Bands:
10 Ring Row or Seated Row with Band
30 sec Forearm Plank
30-90 sec Stretch (Child's Position, QTRs - MidBack Rotations, Cat-Cow, Down Dog, etc.)
Cool Down Stretch (Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Child's Position Side Stretch, Thread the Needle, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)