Tuesday, February 1st, 2022

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

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

(Wear B3 Bands as available.) 

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

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

(Side-lying Quad Stretch, Cat-Cow, Child's Stretch, Down Dog) 

B. 2-4 Sets 

(Continue to wear bands until 20 minute mark.)

8-12 Reps of each: 

Squat Pulse

Front Raises 

Index Finger Arm Circles 

Overhead Pulses 

Full Range Squat or Squat Sit 

March & Punch 

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

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets: 

30 sec Stretch Low Back 

60 sec Glute Bridge/Bench H/S Curl 

60 sec Hollow Body to Forearm Plank 

30 sec Stretch 

90 sec Single-leg Glute Bridge (45 sec each leg) 

B. 2-4 Sets: 

Half Squat with Front Raise x 8-16 

Jump Jack x 10-20

Left Stationary Lunge x 8-12

Jump Jack x 10-20

Right Stationary Lunge x 8-12

Jump Jack x 10-20 

Masters Training Group

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

60 sec Bike or Bloodflow

30 sec Side Plank each arm

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

15 KB Deadlift

B. 3 with decreasing reps each set: 

(Continue to wear bands until 20 minute mark.)

20-15-10

Russian Kettlebell Swing

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: 

2-4 Sets: 

10 Dips (Can also use chair or bench)

20 Jump Jack

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)