Tuesday, January 11th, 2022
Nitric Oxide Release Basics Training (Live Zoom Class at 10a MST)
(If you have a set of B3 Bands — new users UB bands only. After 2 weeks, UB & LB bands. )
A. Warm-up 20-45 sec each movement:
Seated Spinal Cord Breathing -->Seated Forward Fold
Scarecrow Openers --> Alternating Side Stretch
Seated Cat Cow-->Standing Cat Cow
Standing Alternating OH Press or Reach
Sit Stand --> Squat Pulse
Chair/Wall Hinge Stretch -->Standing Chest Press
March & Punch
B. 2-3 Sets 20-40 sec work, 10-20 sec rest b/w each
30 sec Squat or Squat Sit
30 sec Wall Push-up or Plank
30 sec Index Finger Arm Circles
30 sec Front Raise
30 sec Seated Row with Band
30 sec OH Tricep Extension
C. Cool Down Stretch Sequence
Side Step Arm Swing x 20-30 sec
Behind the Back Stretch x 15-30 sec
Side Stretch Flow x 30-45 sec
Reach & Rotate - 3/arm
Stagger Stance Tricep Side Bend x 3-5/arm
Jefferson Curl to OH Reach x 2-3
Standing Calf Stretch from Lunge x 20-30 sec/side
Doorway/Tree Pec Stretch
Seated Cross Body Forward Fold x 15-30 sec each side
Upper Body Neck & Shoulder Mobility x 1-3 min
Nitric Oxide Release Training (Live Zoom Class at 10:30a MST)
(If you have a set of B3 Bands — new users UB bands only. After 2 weeks, UB & LB bands. )
A. 2 Sets of 45 sec move, 15 sec transition: (8 min)
Sumo Inchworm with the option of push-up
Frog Bridge
Down Dog Knee to Elbow
Hollow Practice
B. 2-3 Sets (12 min)
30 sec Squat Pulse
30 sec Elevated Push-up
30 sec Left Push Press
30 sec Front Raise
30 sec Right Push Press
30 sec OH Tricep Extension
30 sec Jump Jack
C. Cool Down Stretch Sequence
Side Step Arm Swing x 20-30 sec
Behind the Back Stretch x 15-30 sec
Side Stretch Flow x 30-45 sec
Reach & Rotate - 3/arm
Stagger Stance Tricep Side Bend x 3-5/arm
Jefferson Curl to OH Reach x 2-3
Slow Motion Mountain Cimber with Hip Circles
Spiderman Stretch with Reach Backs
Child's Position Side Stretch
Low Back Openers (Double Knee to Chest, Two Knee Twist, Happy Baby)
Masters Training Group
A. 2 Sets of 45 sec move, 15 sec transition: (8 min)
Sumo Inchworm with option of push-up
Frog Bridge
Down Dog Knee to Elbow
Hollow Body Practice
B. 2-3 Sets with as little rest as possible between sets.
12 KB Sumo Deadlift
10 Elevated Push-up
12 Left Reverse Lunge
15 DB or Banded Front Raise
12 Right Reverse lunge
15 OH Tricep Extension
C. Cool Down Stretch Sequence
Side Step Arm Swing x 20-30 sec
Behind the Back Stretch x 15-30 sec
Stagger Stance Tricep Side Bend x 3-5/arm
Jefferson Toe Touch off plate/step as abe x 15-30 sec
Slow Motion Mountain Cimber with Hip Circles
Spiderman Stretch with Reach Backs
Child's Position Side Stretch
Low Back Openers (Double Knee to Chest, Two Knee Twist, Happy Baby)