Tuesday, March 29th, 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. 2 Sets with ~60 sec each & ~10-20 sec b/w each:

60-90 sec Spinal Mobility 

60-90 sec Abdominal Draw Practice w/option of heel slides

60-90 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 Half Squat with Front Raise  

30 sec Bicep Curl 

30 sec Seated Left Leg Extension  

30 sec Seated Right Leg Extension  

30 sec Standing Left Leg Curl 

30 sec Mobility 

30 sec Standing RIght Leg Curl  

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 of 30-40 sec of each with ~15 sec b/w each 

Half Squat with Front Raise 

Elevated Push-up 

Bicep Curl 

B. 3 Sets of 45 sec each with ~15 sec b/w each: 

Left Reverse Lunge to High Knee  

Right Reverse Lunge to High Knee 

Overhead Press 

Side Shuffle or Grapevine 

C. Forearm Plank 2 min challenge

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 1-1-1-1-1; rest/stretch 2 min 

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

D. 5 Sets:  

30 sec Strict Pull-up

60 sec Bike @80-85%

90 sec Rest/Stretch