Monday, April 4th, 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 

75 sec Glute Bridge or Box H/S Curl 

30 sec Spinal Mobility 

75 sec Lying Flyes/Prone Snow Angels 

B. 4 Sets: 

60 sec Reverse Lunge (to high knee) - alt legs 

45 sec Plank Walk-up or Wall Walk 

60 sec Romanian Deadlift or Alt Single-leg Deadlift 

45 sec Overhead Press or Strict HSPU 

60 sec Bloodflow/Mobility

C. 3 Sets with decreasing time per set: 

60-45-30 sec 

Squat 

Burpee 

Sit-up 

(30 sec rest b/w sets)

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 20-30 sec of the following:

(Paused) March

Windmill 

Step Jacks 

Hip Flexor Opener 

Toe Touches 

Apple-Picking Side Stretch 

Cossack Lunge - alternating side 

B. 3 Sets with 20-30 sec of the following

Sumo Deadlift 

Elevated Push-up  

Mountain Climber 

Seated Row with Band (40-60 sec last set) 

Left Leg Balance/Stretch (Thigh to Chest, Quad, Figure 4) 

Right Leg Balance/Stretch 

C. 2 Sets with ~60 sec each & ~10-20 sec b/w each:

60-90 sec Spinal Mobility 

60-90 sec Abdominal Draw Practice w/option of heel slides

60-90 sec Glute Bridge

Masters Training Group

A.  2 Sets: 

Bike 2 min

8 Single-arm OHS - each arm

16 Ring Rows 

Rest/Stretch 30-90 sec b/w sets. 

B. Take 15 min to build to challenging complex of:

Snatch Pull + Snatch + OHS

C. 5 Sets: 

Back Squat x 3 

DB Torso Row x 9/arm  

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.)