Tuesday, May 10th, 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 3-5 minute mobility, breathing, balance & bloodflow.

A. 2-3 Sets with 20-30 sec of the following: 

Hip Circles 

Toe Touch 

Half Squat with Front Raise 

Shoulder Circles - each direction 

Step Jack 

Mobility (Side Stretch, Hip Flexor Opener, Windmill) 

B. 2-3 Sets with 20-30 sec of the following

Left-arm Shoulder OH Press 

Side Step Arm Swing or Star Step-over 

Right arm Shoulder to OH Press 

Squat Practice (40-60 sec)

Mobility x 45-90 sec (BTBFF/Hinge Stretch or Down Dog, Tricep Side Bend, Seated Spinal Twist) 

Cool Down or Transition 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. 

3-5 Minute Mobility, Breathing & Bloodflow

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

30 sec Left Stationary Lunge with Bicep Curl 

30 sec Forearm Plank or Push-up

30 sec Right Stationary Lunge with Bicep Curl

30 sec Forearm Plank or Push-up 

30 sec Squat Variation 

30 sec Cross Crawl or Blood Flow 

B. 4 Sets with 0-20 sec b/w each 

10-30 sec Left Side Plank 

10-30 sec Right Side Plank 

Cool Down Stretch

Masters Training Group

Wrist Warm-up/Foam Roll 

With B3 Bands for A & B as able:

A. 3 x 

Run/Walk 600m

Down Dog Knee to Elbow x 5-10/arm

Lat Pull Down or Strict Pull-up x 10-15

Glute Bridge or Box Hamstring Curl x 12-20

QTR/ZB x 5-10/arm 

B. 3 Sets: Wall Walk or Plank Shoulder Taps in 30-60 sec; Rest 90-60 sec

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

D. 4 Rounds for time @ moderate effort:

300m Row

20 Renegade Rows

15 DB Shoulder to Overhead

10 Hollow to Forearm Plank (5/arm)