Monday, February 28th, 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: 

30 sec Spinal Mobility 

60 sec Lying Flyes or Snow Angels 

30 sec Spinal Mobility 

60 sec Glute Bridge or Frog Bridge   

B. 3 Sets with 5-10 sec b/w each: 

30 sec Half Squat with Front Raise 

20 sec Rebounding 

20 sec Lateral Raise 

30 sec Push Press 

30 sec Mountain Climber 

C. 3-4 Sets with 15 sec b/w each: 

45 sec Deadlift 

45 sec Push-up or Plank with Shoulder Taps

45 sec Thruster

45 sec Lateral Shuttle or Grape Vine with Skier Step or Balance

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 2-3 Sets with 10-15 sec b/w each: 

30 sec Spinal Mobility 

30 sec Elevated Right Side Plank Variation 

30 sec Standing Flyes or Snow Angels 

30 sec Elevated Right Side Plank Variation

30 sec March & Punch    

B. 3 Sets with ~10 sec b/w each: 

30 sec Half Squat with Front Raise 

30 sec Left OH Press  

30 sec Right OH Press  

30 sec Band Pull Apart 

30 sec Elevated Push-up  

30 sec Rest or Step Jack

 C. 2-3 Sets with 15 sec b/w each: 

45 sec Deadlift 

45 sec Alternating Giant Step (to high Knee) 

45 sec Squat Practice  

45 sec Lateral Step or Grapevine

Masters Training Group

A. 2 Rounds

3 cycles of: Lateral Banded Walk x 8 Steps each direction with 4 Squats @ each change of direction

Banded Glute Bridge x 15 

Stretch as needed b/w exercises. 

B. 4 Sets: 

8 Single-arm OHS - each arm 

10 Single-arm DB Row - each arm 

16 Reverse Lunge - alternating legs 

24 Jump Jack 

Rest 30-60 sec b/w sets. 

Cool Down Stretch 5-10 min 

(Standing Lat Stretch, Doorway Pec 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.)