Tuesday, April 19th, 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

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  

Cool Down 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. 2-3 Sets with ~60 sec each & ~10-20 sec b/w each:

30 sec Half Squat with Front Raise 

20 sec Jump Jack 

45 sec Left Reverse Lunge to High Knee 

20 sec Hip Circles 

45 sec Right Reverse Lunge to High Knee 

20 sec March or Running High Knees 

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

30 sec Elevated Push-up  

30 sec Bicep Curl 

30 sec Bent Over Row  

30 sec Mountain Climber  

30 sec Hollow with Flutter Kicks 

Masters Training Group

Wrist Warm-up/Foam Roll 

With B3 Bands for A & D as able:

A. 3 x 

Run/Walk 400m

Yoga Push-up x 6

Down Dog Knee to Elbow x 8/arm  

Glute Bridge or Box Hamstring Curl x 10

QTR/ZB x 5/arm 

B. Single-arm DB Press x 8-8-8 each arm; rest/stretch 30-60 sec b/w arms

C. Jerk Dip + Jerk 5-8 Sets of 1+1; rest/stretch 2 min

D. Take 10-20 minutes to cycle:

500m Row or Half Mile AirBike

20 Sit-ups or Toes to Bar

30 Jump Jack or Double Under

20 Hand-Release or Elevated Push-up