Tuesday, April 26th, 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: 

March & Punch 

Half Squat with Front Raise 

Shoulder Circles - each direction 

Step Jack 

Windmill or Cossack Stretch/Lunge 

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 BTB Stretch (keep feet hip width apart - could also do PVC BTN or Band

Side Stretch Flow/Side Step Arm-Swing or Cross Over

Right Leg BTB 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. 4 Sets with 5 sec b/w each

25 sec Left Side Plank

25 sec Right Side Plank

Mobility

B. 3-4 Sets with 10-15 sec b/w exercises & 30 sec b/w sets.

30 sec Stationary Lunge with Bicep Curl - each side (or Stagger Stance Bicep Curl if legs are sore)

30 sec Bloodflow (15 sec Jump/Step Jack & 15 sec March or Skip & Punch

30 sec X Crawl Patterns (Standing Knee to Elbow or Behind the Back Hand to Heel)

C. 4 min Burpee & JJ ladder

Start with 1 burpee + 2 Jump Jack and add 1 burpee + 2 Jump Jack each set.

Set two would be 2 burpees + 4 jump/step jack

See how far you can climb the ladder in 4 minutes.

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 8

Ring Row or Bent Over Row x 10

Glute Bridge or Box Hamstring Curl x 12

QTR/ZB x 5/arm 

B. Single-arm DB Press x 6-6-6 each arm; rest/stretch 30-60 sec b/w arms

C. Strict Press - build to a heavy single

D. Take 12 minutes to cycle:

250m Row or 0.25 mile bike

5 Wall Walks