Tuesday, January 18th, 2022

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

A. 2 or 3 Sets with 10-30 sec rest b/w each. 

(Wear B3 Bands as available.) 

30 sec Elevated Push-up or Plank 

30 sec Left Leg Lunge Stance 

30 sec Index Finger Arm Circles or Step Jack 

30 sec Right Leg Lunge Stance 

30 sec March or Rest  

B. 3 Sets (Continue to wear bands until 20 minute mark.)

60-90 sec Low Back Stretch (WW, Dbl K2Chest, Two Knee Twist) 

60-90 sec Bridge Practice (option of Frog Bridge Sets 2 & 3) 

Cool Down Stretch

Single-Knee to Chest with Ankle Rolls 

Glute Stretch 

Sciatic Nerve Floss 

Side-lying Quad Stretch 

Nitric Oxide Release Training (Live Zoom Class at 10:30a MST)

A. 2 Sets of 30-45 sec move, 5-15 sec transition:

Sumo Inchworm with option of push-up 

Frog Bridge 

Mountain Climber 

Standing Knee to Opposite Elbow (each side) 

B. 2-3 Sets with as little rest as possible between sets. 

30 sec Left Stationary Lunge 

30 sec Elevated Push-up 

30 sec Right Stationary Lunge

30 sec Front Raise with Squat Pulse 

30 sec Jump Jack 

Cool Down Stretch Sequence 

Side Step Arm Swing x 20-30 sec 

Side Stretch Flow x 30-45 sec 

Standing  or Setaed Figure Four x 20-30 sec each side 

Lunge Stance Tricep Side Bend x 3-5/arm 

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. 2-4 Sets with options of B3 Bands as available: 

60 sec Bike or Bloodflow (March, Skip, Step or Jump Jack, Side-Shuffle or Grapevine) 

12 Dips 

16 Glute Bridge or Box Hamstring Curl 

20 KB/DB Deadlift or Russian Swings after sets 1

B. 1-3 Sets: 

12-10-8

Tricep Extension 

Bicep Curl 

Front Raise 

60-90 sec Stretch (Behind the Back Stretch, Doorway Pec Stretch, Standing Lat, Quad or Calf Stretch) ) 

Cool Down Stretch: Ideas above + Tricep Side Bend, Seated Twist, Figure Four Hip Stretch