Monday, February 14th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets with 10-20 sec b/w each: 

40 sec Left Side Plank Variation 

40 sec Bear Crawl 

40 sec Right Side Plank Variation

40 sec Glute Bridge or March 

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

45 sec Banded Sumo Deadlift  

45 sec Banded Goblet Squat 

45 sec Banded Lateral Walk

C. 3 Sets with 10-20 sec b/w each: 

40 sec Left Kneeling Torso Row 

40 sec Lateral Skier Step or Balance  

40 sec Right Kneeling Torso Row  

40 sec Plank Drag Through 

FitEssentials Basics (Live Zoom Class at 10a MST)

Option to wear BFR Bands first 20 minutes of training session. 

A. 2 Sets with 20-30 sec each & 10-20 sec b/w each: 

Glute March 

Lateral Walk  

March & Punch 

Side Stretch Sway 

Elevated Mtn Climber 

B. 3 Sets with 15 sec b/w each: 

90 sec Step-up alternating legs 

45 sec Sumo Deadlift or Good Morning 

45 sec Alternating Overhead Press 

45 sec Squat Practice 

45 sec Seated Row with Band 

45-90 sec Rest/Mobility 

C. 2-3 Sets with 20-30 sec of: 

Elevated Right Side Plank 

Right Leg Balance Practice 

Elevated Left Side Plank 

Left Leg Balance Practice 

Masters Training Group

3 MIn Bike warm-up

A. 3 Sets: 

OHS x 5 

Box Jump x 7 

DB Row x 9/arm 

B. Snatch 

60% 1x3

65% 1x3

70% 3x3

C. 5 Sets: 

Back Squat x 6 

Pull-up x 8  

DB Row x 10/arm

Rest/Stretch 2 min b/w sets. 

D. 2 Sets with B3 Bands: 

60 sec Bike 

60 sec Box Step-up 

60 sec Glute Bridge 

60 sec Ring Row