Thursday, February 10th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets: 

30 sec Cat Cow Mobility 

45 sec Down Dog Knee to Elbow 

30 sec Low Back Stretch 

45 sec Glute Bridge or Bench H/S Curl 

B. 3 Sets with reduced time each set: 

60-45-30 sec intervals 

Deadlift 

Renegade Row 

Alternating Reverse Lunge 

Push-up Mountain Climber 

C. 4 Sets with ~5 sec b/w each: 

25 sec Left DB Thruster 

25 sec Right DB Thruster 

25 sec Lateral Skier Hop 

25 sec Burpee

25 sec Rest or Alternating Knee to Elbow 

FitEssentials Basics (Live Zoom Class at 10a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets with 10-30 sec rest b/w each. 

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

60-90 sec Lower Abdominal Bracing Practice 

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

B. 3 Sets 

20-30 sec of each: 

Left Overhead Press 

Right Overhead Press 

Full Range Squat or Squat Sit 

Windmills 

C. 2 Sets: 

60 sec Left Step-up 

30 sec Hip Mobility 

60 sec Right Step-up 

60 sec Sway