Tuesday, April 5th, 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 20-30 sec of the following: (9 min) 

March & Punch

Half Squat with Front Raise 

Shoulder Circles - each direction

Jump Jack 

Cossack Lunge - alternating side 

Hip Flexor Opener

B. 3 Sets with 20-30 sec of the following (10.5 min) 

Left arm Stagger Stance OH Press 

Side Step Arm Swing or Lateral Step-over 

Right arm Stagger Stance OH Press 

Squat Practice 

Left Leg Balance

Side Stretch Flow 

Right Leg Balance/Stretch

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. 3 Sets with 20-30 sec of the following: (9 min) 

(Bent Over) Lateral Raise 

Half Squat with Front Raise 

Bent Over Row 

Jump Jack 

Cossack Lunge - alternating side 

March or Running High Knee 

B. 3 Sets with 20-30 sec of the following (10.5 min) 

Left Push Press or Thruster 

Right Push Press

Elevated Push-up  

ElevatedMountain Climber 

Seated Row with Band (40-60 sec last set) 

Left Leg Balance/Stretch

Right Leg Balance/Stretch

Masters Training Group

Wrist Warm-up/Foam Roll 

Bike 3 min 

A. 3 x 

Yoga Push-up x 5 

Hollow Roll to Forearm Plank x 10/arm  

Hand-Release Push-up + Plank Shoulder Tap x 3/arm + 1 Wall Walk -- cycle for 45 sec 

QTR/ZB x 5/arm 

B. Strict Press x 2-2-2-1-1-1; rest/stretch 2 min 

C. Push Jerk (TnG) x 6-6-6; rest/stretch 2 min 

D. 4 Sets B3 Bands as able:

Single-leg Box H/S Curl x 12/leg  

Supinated Barbell Row x 6 with 2 sec pause against chest 

Banded Lat Pull-down x 25

Overhead Tricep Extension x 12  

Behind the Back or Wall Overhead Stretch x 30 sec