Thursday, March 31st, 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 sec b/w each: (6 min) 

60 sec (Weighted) Glute Bridge or Box Hamstring Curl 

60 sec Down Dog Knee to Elbow (30 sec each side) 

30 sec Side Plank Clamshell - each side 

B. 3 Sets with ~10 sec b/w exercises & 30 sec b/w sets:

20 sec Lateral Raise 

30 sec Alternating Front Raise 

40 sec Thruster 

50 sec Bloodflow 

C. 3-5 Sets with  ~10 sec b/w exercises & 30 sec b/w sets:

30 sec Deadlift or Russian Swing

30 sec Overhead Tricep Extension  

30 sec Bent Over or Seated Row 

30 sec Standing Left Elbow to Right Knee

30 sec Standing Right Elbow to Left Knee

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 20-30 sec of each: 

Step Jack

Left Cross-Body Chop 

Right Cross-Body Chop  

Elevated Plank  or Mountain Climber 

B. 3 Sets 20-40 sec each exercise: 

Left DB Row 

Squat or Sit-Stand 

Right DB Row 

Elevated Plank or Push-up  

C. 2 Sets with 20-40 sec each: 

Left Tandem Stance 

Toe Touch to OH Reach 

Right Tandem Stance 

Full Squat Practice 

Seated or Standing Alternating Knee to Elbow 

Mobility or Stretch x 60-90 sec

Masters Training Group

A. 2-3 Sets with option to wear B3 Bands: 

1 min Bike 

1 min Box Step-up 

1 min Glute Bridge

1 min Stretch 

B. 5-8 Sets: 

Power Clean + Hang Clean + Front Squat

(Rest/Stretch 2 min) 

C. Front Squat x 4-4-2-2-2; rest 2 min 

D. 3 x with B3 Bands: 

12 Ring Row 

10 Russian Box Step-up or Pistols each leg 

24 Renegade Row - alternating arms

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

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.)