Thursday, January 20th 2022

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets  (Wear B3 Bands as available.) 

60 sec Left Leg Deadlift to Reverse Lunge 

30 sec Step or Jump Jack 

60 sec Right Leg Deadlift to Reverse Lunge 

30 sec Side Shuffle or Grapevine 

B. 3 Sets with reduced time each set: 

(Continue to wear bands until 20 minute mark.)

60-45-30 sec intervals 

Thruster 

Burpee

Cross-Crawl Practice 

C. 3 or 4 Sets with 15 sec b/w each:

45 sec Sumo Deadlift 

45 sec Dip 

45 sec Weighted March or Carry 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with ~20 sec b/w each with bands on LB or UB & LB. 

40 sec Left Hip Extension or Elevated Knee to Elbow 

40 sec Lateral Step or Step-over 

40 sec Right Hip Extension or Elevated Knee to Elbow 

40 sec Stretch/Mobility 

B. 2-3 x Sets with ~10-20 sec b/w each continue to wear bands until 20 minute mark. 

30 sec Squat Pulse

30 sec March & Punch 

30 sec Left DB Row  

30 sec Left DB OH Press or Reach 

30 sec Right DB Row 

30 sec Right DB OH Press or Reach 

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Stretch Break with Balance Practice (Standing Ankle Rolls, Quad Stretch, Side Stretch Flow)

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C 2 Sets with ~15 sec b/w each: 

30 sec Alternating Overhead Reach 

45 sec Full Squat or Squat Sit Practice 

90 sec Mobility/Balance Practice (Spinal Mobility - Reach & Rotate,Seated Thoracic Rotation, Seated Fig 4)

Masters Training Group

A. 1-3 Sets with B3 LB & UB as able: 

90 sec Bike or Bloodflow of Choice (45 sec EZ, 45 sec Moderate)

60 sec Alternating Step-up or Reverse Lunge

60 sec Low Back/Hip Stretch (Windshield Wipers, Dbl Knee to Chest, Two Knee Twist, Glute or Fig-4 Stretch)

90 sec Glute Bridge Practice (Single-Leg Glute Bridge Sets 2 & 3 45 sec each leg)

B. 1-4 Sets: (Release air of B3 Bands when you hit 20 min from starting point)

8 Pull-up or Bent Over Row

8 Left-arm DB Thruster (Full squat to OH Press)

8 Right-arm DB Thruster

Cool Down Stretch  (Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Child's Position Side Stretch, Thread the Needle, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)