Tuesday, February 22nd, 2022

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

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

A. 3 Sets with 15 sec b/w each: (9 min) 

60 sec Banded Lateral Walk with Squats 

30 sec Half Squat with Front Raise  

45 sec Plank or Push-up with Shoulder Taps

45 sec Seated or Bent Over Row with Band  

B. 2 Sets with 15 sec b/w each: (6 min) 

60 sec Left Side Plank Dip to Leg Lift 

30 sec Mountain Climber 

60 sec Right Side Plank Dip to Leg Lift  

30 sec Forearm Plank (Hold for Max 2 minutes at the end) 

Cool Down Stretch

Nitric Oxide Release Training (Live Zoom Class at 10:30a 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 or Half Squat with Front Raise  

30 sec Hip & Spinal Mobility 

40 sec Standing Left Leg Curl 

40 sec Standing Right Leg Curl 

30 sec Step Jack or Index Finger Arm Circles 

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

30 sec Elevated Mountain Climber

45 sec Alternating Overhead Press or Push Press  

60 sec Seated or Bent Over Row with Band  

Cool Down Stretch 

Masters Training Group

A. 2 Sets: 

Bike 90 sec 

Wall Walk 60 sec 

Hollow Hold 30 sec 

B. Strict Press x 4-4-4-4; rest/stretch 2 min 

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

D. 4 Sets:  

10 Strict Dip 

8 Single-arm DB Push Press - each arm 

6 Burpee Box Jump 

Rest while partner works