Thursday, April 7th, 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 (5-7 min)
30 sec Spinal Mobility
30 sec Quadraped Left Donkey Kick
30 sec Quadraped Left Fire Hydrant
30 sec Frog Bridge
30 sec Quadraped Right Donkey Kick
30 sec Quadraped Right Fire Hydrant
30 sec Bridge Hold
B. 3 Sets with 20-40 sec of each:
Air or Goblet Squat
Jump Jack
Left Stationary Lunge
Sumo Ground to OH Reach
Right Stationary Lunge
Goblet Thruster
Running High Knee or March
Deadlift or Russian Swing
Side Step Arm Swing or Lateral Step-over
C. Forearm Plank 2 min challenge (Option to shift into three legged plank every 10-15 sec.)
D. Bridge or Table Top Hold 2 min practice
Cool Down Stretch
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 30-45 sec each and ~15 sec b/w each:
Left Hip Extension or Leg Swings
Sway Steps
Right Hip Extension or Leg Swings
Stretch/Mobility
B. 2-3 x Sets with 30-45 sec each:
Seated Single-Leg Extensions
Alternating Knee to Elbow
Alternating Overhead Press
Squat Practice
Right DB Row
Side Step Arm Swing or Step-over
Left DB Row
C 2-3 x Sets with ~15 sec b/w each:
45 sec Good Morning or Deadlift
45 sec Farmer's March
60 sec Mobility/Balance Practice (Side Stretch Flow, Thoracic Rotation, Seated Fig 4)
Masters Training Group
A. 2 Sets with the option to wear B3 Bands:
1 min Bike
1 min Walking Lunge
1 min Side Plank (each arm)
1 min Stretch
B. 5-8 Sets:
Power Clean + Clean + Front Squat
(Rest/Stretch 2 min)
C. Front Squat x 3-3-3-1-1-1; rest 2 min
D. 3 x (with B3 Bands):
15 Ring Row
12 Russian Box Step-up or Pistols each leg
9 Dips
6 Burpee Box Jump or Step Over
3 Wall Walk
(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.)