Thursday, March 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 with 10-20 sec b/w each: 

90 sec Birddog 

30 sec Spinal Mobility 

60 sec Glute Bridge or March 

30 sec Spinal Mobility 

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

45 sec Sumo Deadlift  

45 sec Goblet Squat or Thruster 

45 sec Bent over or Seated Row 

45 sec Dip with Hip Bridge or OH Tricep Extension 

C. 3 Sets with 5-10 sec b/w each: 

40 sec Left Kneeling Torso Row 

20 sec Step or Jump Jack 

40 sec Right Kneeling Torso Row  

20 sec March or Running High Knees 

40 sec Plank Drag Through 

20 sec Rest or Rebounding Hops 

FitEssentials Basics (Live Zoom Class at 10a MST)

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

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

Glute March 

Cossack Stretch or Windmill  

March & Punch 

Side Stretch Flow 

Elevated Plank or Mountain Climber 

B. 2 or 3 Sets with 15 sec b/w each: 

45 sec Sumo Deadlift or Good Morning 

45 sec Squat Practice 

30 sec Left DB Row 

30 sec Right DB Row 

45 sec Sway Steps 

C. 2-3 Sets with 20-30 sec of: 

Elevated Right Side Plank 

Right Leg Balance Practice 

Elevated Left Side Plank 

Left Leg Balance Practice 

Masters Training Group

5 Min Bike Warm-up with option of B3 Bands for A & B

B. 3 Sets: 

Russian KBS x 13

Goblet Squat x 8 

Assisted Wide Grip Pull-up x 5 

C. 5 Sets building to moderately tough set:  

Power Clean + Clean + Front Squat x 2

D. 4 Sets building to moderately tough set: 

Clean Pull x 3 

Rest/Stretch 90 sec  

D. 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.)