Tuesday, February 15th, 2022

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

Option to wear BFR Bands first 20 minutes of training session. 

A. 2 Sets with 10-20 sec b/w each 

40 sec Left Seated Leg Extension  

40 sec Right Seated Leg Extension 

40 sec Sit-Stand  

20 sec Front Raises 

40 sec Standing Left Leg Curl 

40 sec Standing Right Leg Curl 

20 sec Step Jack or Index Finger Arm Circles 

B. 2 or 3 Sets with 10-20 sec b/w each: 

30 sec Elevated Push-up or Plank 

30 sec Left Leg Lunge Stance or Pulse 

30 sec Hip Mobility or Step Jack 

30 sec Right Leg Lunge Stance or Pulse 

30 sec Lateral Step Over or Lateral Rebounding 

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 Glute Bridge or Hold 

60 sec Hollow Body to Forearm Plank 

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

B. 3 Sets with decreasing reps each set

14-12-10

Half Squat with Front Raise

Jump Jack

Left Stationary Lunge

Jump Jack

Right Stationary Lunge

Jump Jack

Masters Training Group

A. 3 Sets: 

Bike 60 sec 

Plank Walk-up 45 sec 

Hollow Hold 30 sec 

Stretch 30-90 sec

B. Strict Press x 6-6-6-6; rest/stretch 2 min 

C. Push Press x 3-3-3-3; rest/stretch 2 min 

D. 4 Sets:  

9 Strict Dip 

8 Toes to Ring

7 Yoga Push-up 

6 Burpee Box Jump 

Rest while partner works