Tuesday, March 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. 

Warm-up Cat-Cow 

A. 3 Sets with ~60 sec each & ~10-20 sec b/w each:

60 sec Spinal Mobility 

60 sec Abdominal Draw Practice w/option of heel slides

60 sec Glute Bridge

(Snake Dance or Child’s Stretch with option of Down Dog)

B. 3 Sets with 15-30 sec b/w each:

30 sec March & Punch 

30 sec SIt-Stand or Squat 

30 sec Elevated Push-up 

30 sec Left Lunge Stance 

30 sec Side Stretch Flow

30 sec Right Lunge Stance  

Cool Down

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 Spinal Mobility 

30 sec Quadraped Left Donkey Kick

30 sec Quadraped Left Fire Hydrant 

30 sec Quadraped Right Donkey Kick

30 sec Quadraped Right Fire Hydrant 

B. 3 Sets:

Thruster x 8-12

Jump Jack x 10-24

Left Stationary Lunge x 8-12

Jump Jack x 10-24

Right Stationary Lunge x 8-12

Jump Jack x 10-24

C. Forearm Plank 2 min challenge 

Cool Down Stretch

Masters Training Group

A. 2 Sets with option to wear B3 Bands 

Bike 2 min

Hollow Body to Forearm Plank 60 sec 

Plank Walk-up 30 sec 

Stretch 30-90 sec 

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

C. Push Jerk x 5-5-5; rest/stretch 2 min 

D. 5 Sets:  

3 Strict HSPU

6 Ring Dip  

9 Burpee Box Jump  

Bike while partner works