Monday, February 21st, 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 10-15 sec b/w each: 

30 sec Midback Mobility  

50 sec Down Dog Knee to Elbow 

30 sec Low Back Stretch  

50 sec Glute Bridge or Bench H/S Curl 

30 sec Low Back Stretch 

50 sec Hollow Practice with Flutter Kick option 

B. 3 Sets with reduced time each set: 

(Continue to wear bands until 20 minute mark.)

60-45-30 sec intervals 

Squat 

Deadlift 

Alternating Overhead Press or Push Press 

Alternating Reverse Lunge 

C. 3 Sets of 30 sec each with ~15 sec b/w each: 

Left DB Row 

Running High Knee or March 

Right DB Row 

Tricep Overhead Extension 

Jump or Step Jack 

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 2 Sets  with ~15 sec b/w each (6 min) 

45 sec Left Elevated Knee to Elbow 

30 sec Windmill  

45 sec Right Elevated Knee to Elbow 

30 sec March & Punch 

30 sec Side Stretch Flow 

B. 3 Sets with ~ 15-30 sec b/w each: (12 min) 

45 sec Squat with Bicep Curl 

45 sec Elevated Push-up or Plank 

45 sec Good Morning or Deadlift 

45 sec Step Jack or Cross Crawl Practice 

C. 2 or 3 Sets with 15 sec rest b/w exercises: (8 min) 

30 sec Tricep Overhead Extension

45 sec Left DB Row 

30 sec Side Step Arm Swing or Lateral Step Over 

45 sec Right DB Row

Masters Training Group

A. 3 Sets:

Bike 60 sec  

Single-arm OHS x 6/arm  

Ring Face Pull x 8 

B. Snatch 

70% 1x3

75% 2x2

80% 3x1

C. 5 Sets: 

Back Squat x 4 

Pull-up x 8  

Box Step-up x 16 alternating 

Rest/Stretch 2 min b/w sets. 

D. 10 min Spin on Bike with B3 Bands 

E. 10 min Stretch