Thursday, February 3rd, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

Option to wear BFR Bands first 20 minutes of training session. 

A. 2 Sets with 15 sec b/w each: (6 min) 

60 sec Left Side Plank Dip to Leg Lift 

30 sec Lying Flyes or Prone Swimmers 

60 sec Righ Side Plank Dip to Leg Lift  

30 sec Low Back Stretch 

B. 3 Sets with 15 sec b/w each: 

90 sec Banded Walk with Squats 

45 sec Banded Sumo Deadlift 

45 sec Hollow Lifts with Banded Flutter Practice 

45 sec Banded Glute Bridge 

45 sec Push-up

45 sec Rest/Stretch 

FitEssentials Basics (Live Zoom Class at 10a MST)

Option to wear BFR Bands first 20 minutes of the training session. 

A. 2 Sets with 20-30 sec each & 10-20 sec b/w each: 

Glute March 

Elevated Left Side Plank 

March & Punch 

Elevated Right Side Plank 

B. 3 Sets with 15 sec b/w each: 

90 sec Step-up alternating legs 

45 sec Sumo Deadlift or Good Morning 

45 sec Alternating Overhead Press 

45 sec Squat Practice 

45 sec Seated Row with Band 

45-90 sec Rest/Mobility 

Masters Training Group

Option to wear BFR Bands first 20 minutes of the training session. 

A. 1-3 Sets

Bike or Bloodflow of Choice x 90 sec (30 sec EZ, 30 sec Moderate, 30 sec Moderately Tough )

Frog Bridge x 12 (Soles of feet touching)

Low Back Stretch x 30-60 sec

B. 4 or 5 Sets

Overhead Press x 6-10

Single-arm DB Row 6-10/arm

Standing Alternating Knee to Elbow x 6-10/side

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.)