Tuesday, January 4th, 2022

Nitric Oxide Release Training (Live Zoom Class at 10a MST)

A. 3 Sets with B3 Bands LB only or UB & LB: 

60 sec Low Back Stretch (WW, Dbl K2Chest, Two Knee Twist) 

60 sec Abdominal Hollow with option of Heel Slide on Sets 2 & 3. 

60 sec Bridge Practice (option of Frog Bridge or Box H/S Curl Sets 2 & 3) 

B. 4 Sets with B3 Bands LB only or UB & LB: 

20 sec Squat with Front Raise 

20 sec Front Raise 

20 sec Lateral OH Reach or Jump Jack 

20 sec Overhead Pulse 

Masters Training Group

A. 3 Sets with B3 LB & UB as able: 

60 sec Farmer’s Walk

60 sec Side Plank (30 sec each arm)

60 sec Box Hamstring Curl

B. 2-4 Sets: 

6-10 reps: 

Deadlift

Dip or Push-up or (Banded Pushdown for 12-20 reps)

Stretch 1-2 min b/w sets.