Thursday, February 17th, 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  

90 sec Birddog - each leg 

45 sec Child's Stretch b/w sides 

B. 3 Sets:  

45 sec Squat with Bicep Curl 

30 sec Lateral Raise 

30 sec Front Raise 

30 sec OH Press 

30 sec Push-up 

B. 4 Sets with 15 sec rest b/w exercises: 

30 sec Left Suitcase Deadlift 

30 sec Dip or Tricep Overhead Extension

30 sec Right Suitcase Deadlift 

60 sec Bloodflow 

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 2 Sets  

45 sec Left Elevated Knee to Elbow 

45 sec March & Punch 

45 sec Right Elevated Knee to Elbow 

45 sec Mobility 

B. 3 Sets:  

45 sec Squat with Bicep Curl 

45 sec Elevated Push-up or Plank 

45 sec Step Jack 

B. 2 Sets with 15 sec rest b/w exercises: 

60 sec Good Morning or Deadlift Practice 

30 sec Tricep Overhead Extension

45 sec Left DB Row 

30 sec Lateral Step Over 

45 sec Right DB Row 

Masters Training Group

A. 2x 

Side Plank Rotations x 12/arm 

Glute Bridge March x 8/leg 

Down Dog Knee to Elbow x 6/leg 

Seated Box Jump x 4

Stretch 1 -2 min 

B. Clean & Jerk: build to 70% of 2021 max & complete 5 singles 

C. Front Squat x 6-6-4-4; rest 2 min 

D. 3 x with B3 Bands: 

8 Ring Row 

10 Russian Box Step-up each leg 

16 Renegade Row - alternating 

(Bike while partner works or simlar time to complete circuit)