Thursday, January 27th, 2022
FitEssentials Training (Live Zoom Class at 9a MST)
A. 2 Sets with 15 sec b/w each
(Wear B3 Bands as available.)
45 sec Left Leg Deadlift to High Knee
30 sec Windmill or Side Stretch Flow
45 sec Right Leg Deadlift to High Knee
60 sec Blood flow (20 sec each: March & Punch, Glute Kickers, Seal Jacks)
B. 3 Sets with 10-15 sec b/w each
(Continue to wear bands until 20 minute mark.)
45 sec Air or Goblet Squat
30 sec Left Arm Overhead Press or Push Press
30 sec Right Arm Overhead Press or Push Press
30 sec Goblet Row
C. 3-4 rounds with ~15 sec between each:
30 sec Squat Pulse
45 sec Plank Burpee
60 sec Glute Bridge
45 sec Sit-up or Get-up
FitEssentials Basics (Live Zoom Class at 10a MST)
A. 2 or 3 Sets with 15 sec b/w each
(Wear B3 Bands as available.)
30 sec Left Leg Lunge Stance
30 sec Windmill or Side Stretch Flow
30 sec Right Leg Lunge Stance
60 sec Blood flow (20 sec each: March & Punch, Glute Kickers, Seal Steps)
B. 2 or 3 Sets with 10-15 sec b/w each
(Continue to wear bands until 20 minute mark.)
45 sec SitStand or Squat
30 sec Left Arm Overhead Press
30 sec Right Arm Overhead Press
30 sec Band Pull-Aparts (Supinated Set 2)
C. 2 or 3 Sets with ~15 sec between each:
30-45 sec Good Morning or Deadlift Practice
20-30 sec Single-leg Balance Practice on each leg
30-45 sec Apple Picking Mobility or Side Stretch
60-90 sec Seated Mobility
Masters Training Group
A. 1-3 Sets (Wear B3 Bands as available.)
Bike or Bloodflow of Choice x 90 sec (45 sec EZ, 45 sec Moderate)
Glute Bridge or Bench Hamstring Curl x 12
Deadbug x 10 (5/side)
B. 1-4 Sets:
(Continue to wear bands until 20 minute mark.)
10 Thruster
8 Left-arm DB Torso Row
8 Right-arm DB Torso Row
C. 4 or 5 Sets
Deadlift x 10-8-6-4-2
Strict Pull-up AMRAP-1 x4 or 5 sets
Rest as needed b/w sets.
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.)