Monday, April 18th, 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: 

60 sec Glute Bridge or Box Hamstring Curl 

60 sec Down Dog Knee to Elbow x 12 (6/side) 

30-60 sec Stretch/Rest

(1 min Rest/Stretch in Child's Position) 

B. Side Plank 1 min Challenge each arm 

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

45 sec Goblet Thruster 

45 sec Renegade Row 

45 sec Burpee

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

45 sec Sumo Deadlift 

45 sec Tricep Extension or Dip

45 sec Bear Crawl  

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 or Walk the Line

60 sec Mobility 

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 Squat Practice

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.  2 Sets: 

Bike 2 min

6 Single-arm OHS - each arm

12 Ring Row

Rest/Stretch 30-90 sec b/w sets. 

B. Every minute for 10 minutes:

Snatch x 2

Start moderately light and uild in weight as confident.

C. 6 Sets: 

Back Squat x 2 

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.)