Thursday, March 3rd, 2022

**One LIVE CLass Today — Combined FitEssentials Sessions at 10a MST/12p EST

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

A. 2 Sets with 15 sec b/w each 

30 sec Left Leg Lunge Stance or Stationary Squat

30 sec Windmill or Side Stretch Flow 

30 sec Right Leg Lunge Stance  or Stationary Squat

60 sec Blood flow (20 sec each: March & Punch, Glute Kickers, Step or Jump Jack) 

B. 3 Sets with 10-15 sec b/w each & 30 sec b/w sets.

45 sec SitStand or Squat Practice

45 sec Left Arm Curl & Press

45 sec Right Arm Curl & Press

45 sec Burpee or Elevated Burpee or Rest

C. 2 or 3 Sets with ~15 sec between each: 

30 sec Left Leg Balance Practice

30 sec Left Arm DB Row

30 sec Right Leg Balance Practice

30 sec Right arm DB Row

60-90 sec Mobility

Masters Training Group

A. 3 Sets

12 Side Plank Rotations - each arm 

15 Glute Bridge or Box Hamstring Curls 

16 Down Dog Knee to Elbow (8/arm) 

Spinal Mobility x 1-2 min (Cat Cow, Child’s Stretch Variation, Side-Lying Quad Stretch, Two Knee Twist, Glute Bridge etc.) 

B. 4 Rounds for time: 

10 Burpee

15 DB or Goblet Thruster

20 Jump Jack

Rest/walk 1 min b/w rounds. 

C. Cool Down Stretch x 5-10 min  (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.)