Monday, March 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 15 sec b/w each & 30 sec b/w sets: 

60 sec Banded Lateral Walk with Squats 

45 sec Banded Glute Bridge

45 sec Hollow Body Practice with Option of Flutter Kicks  

B. 3 Sets with 15 sec b/w each & 30 sec at end of each set: 

60 sec Single-arm Sumo or Suitcase Deadlift (30 sec/arm) 

30 sec Cross Crawl Practice (Alternating K2E or March & Punch) 

60 sec Dumbbell Squat Curl & Press

30 sec Rest or Lateral Step-over 

C. 2 Sets with 15 sec b/w each: (6 min) 

60 sec Left Side Plank Dip to Leg Lift 

45 sec Prone Snow Angels 

60 sec Right Side Plank Dip to Leg Lift  

45 sec Hollow Body with optional flutter kick

60 sec Spinal Mobility  

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 3 Sets with 15 sec b/w each: 

60 sec Monster Walk 

60 sec Hip Flexor Opener 

B. 3 Sets with 15 sec b/w each & 30 sec at end of each set: 

60 sec Single-arm Sumo or Suitcase Deadlift (30 sec/arm) 

30 sec Cross Crawl Practice (Alternating K2E or March & Punch) 

60 sec Dumbbell Squat Curl & Press

30 sec Rest or Lateral Step-over 

C. 2-3 Sets with 15 sec b/w each: (6 min) 

30 sec Elevated Left Side Plank

60 sec Standing Snow Angels &/or Shoulder Openers with Band 

30 sec Elevated Right Side Plank

60 sec Spinal Mobility  

Masters Training Group

A.  3 Sets: 

5 Box Jump - step down 

7 OHS 

9 Ring Face Pulls 

Rest/Stretch 30-90 sec b/w sets. 

B. Snatch

60% 1x3

65% 1x3

70% 1x3

75% 2x2

80% 3x1

C. 4 Sets: 

Back Squat x 6 

Pull-up x 12 

Rest/Stretch 2:30

D. Wear B3 Bands as able: 

Bike 10 minutes conversation pace

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.)