Tuesday, January 25th, 2022

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

A. 2-3 Sets (Wear B3 Bands as available.) 

30 sec Left Seated Leg Extension  

30 sec Right Seated Leg Extension 

30 sec Sit-Stand  

30 sec Front Raises 

30 sec Standing Left Leg Curl 

30 sec Standing Right Leg Curl 

30 sec Step Jack or Index Finger Arm Circles 

B. 2-3 Sets

(Continue to wear bands until 20 minute mark.)

20 sec Left Tricep Kickback

20 sec Side Step Arm Swing 

20 sec Right Tricep Kickback 

20 sec Bicep Curl 

20 sec Glute March 

20 sec Elevated Mountain Climber 

20 sec Rest or Bounce 

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

A. 2-3 Sets (Wear B3 Bands as available.) 

30 sec Left Donkey Kick 

30 sec Right Donkey Kick 

30 sec Low Back Stretch 

30 sec Frog Bridge 

30 sec Hollow Practice 

30 sec Low Back Stretch 

B. 2-3 Sets

(Continue to wear bands until 20 minute mark.)

10-15 Reps: 

Left Tricep Kickback

Step or Jump Jack 

Right Tricep Kickback 

Jump Jack 

Bicep Curl 

Glute Kickers (each leg) 

Mountain Climber (each leg) 

Rebounding Jump with option of OH Reach 

Masters Training Group

A. 2-3 Sets (Wear B3 Bands as available.) 

60 sec Bike or Bloodflow

45 sec Forearm Plank 

60 sec Glute Bridge 

45 sec Low Back Stretch (Double Knee to Chest or Two Knee Twist) 

B. 3 with decreasing reps each set: 

(Continue to wear bands until 20 minute mark.)

15-12-9

KB Deadlift 

Elevated Push-up 

Hollow Body with Flutter Kicks (each leg) 

Stretch x 30-60 sec at the end of each set (Low Back Mobility, Cat-Cow, Down Dog with Heel Pedal) 

C. Optional Strength Training: 

3-5 Sets: 

8 Dips 

16 Plank DB Drag Through (8/side) 

Rest/Stretch 1-2 min b/w sets (Tricep Side Bend, Hip Flexor Stretch with Front Foot Elevated, Forward Fold standing on plate or box, Quad, Tricep or Lat Stretch)