Tuesday, May 3rd, 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. 2 or 3 Sets with 10-30 sec rest b/w each. 

(Wear B3 Bands as available.) 

30 sec Elevated Push-up or Plank 

30 sec Left Leg Lunge Stance 

30 sec Index Finger Arm Circles or Step Jack 

30 sec Right Leg Lunge Stance 

30 sec March or Rest  

B. 2-3 Sets (Continue to wear bands until 20 minute mark.)

60-90 sec Low Back Stretch (WW, Dbl K2Chest, Two Knee Twist) 

60-90 sec Bridge Practice (option of Frog Bridge Sets 2 & 3) 

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 

March/Skip & Punch

Half Squat with Front Raise 

Jump Jack

Elevated Push-up 

B. 3 Sets of 25 sec each with ~5 sec b/w each: 

Bent Over Lateral Raise 

Alternating Front Raise 

Bent Over Row 

Push Press 

Rebounding or Running High Knees 

C. Forearm Plank 2 min challenge

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

Assisted or Strict Pull-up x 10

Glute Bridge or Box Hamstring Curl x 12

QTR/ZB x 5/arm 

B. Single-arm DB Press x 5-5-5 each arm or Srict Handstand Push-up in 30 sec; rest/stretch 60-90 sec b/w sets

C. Push Press - 10-8-6-4-2; rest/stretch 2 min

D. 4 Rounds for time @ moderate effort:

200m Run

10 Bent Over Row - moderate

3 Wall Walks