Thursday, April 14th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

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

A. 3 Sets 10-15 sec b/w each: 

30 sec Double Leg - Set One then Single-leg Sets 2 & 3 

30 sec Hollow Practice/Stretch 

60 sec Low Back Mobility 

B. 3 Sets x 40 sec with 10-20 sec

40 sec Left Leg Romanian Deadlift

40 sec Thruster + Goblet Squat 

40 sec Right Leg Romanian Deadlift

40 sec Lateral Skier Step or Balance 

C. 2-3 Sets x 30 sec work with 10-15 sec transition:

Figure Four Steps or Heel Taps

Superman/Prone Snow Angels 

Left to Right Cross-Body Chops

Sumo Ground to Overhead 

Right to Left Cross-Body Chop 

Walking Quad Stretch

Hollow with Flutter Kicks

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 20-60 sec each: 

Deadlift Practice 

Left Tandem Stance 

Toe Touch to OH Reach 

Right Tandem Stance 

Full Squat Practice 

Mobility or Stretch x 60-90 sec

Masters Training Group

A. 2 Sets with the option to wear B3 Bands: 

1 min Bike 

1 min Lateral Box Step-over

1 min Plank March

1 min Stretch 

B. 5-8 Sets: 

Clean Deadlift + Clean

(Rest/Stretch 2 min) 

C. Front Squat x 6-6-4-4-4 

D. 3 x (with B3 Bands):  

15 Goblet Row

30 Jump Jack  

15 Reverse Lunge to High Knee - each leg

12 DB OH Tricep Extension

9 Push-up

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.)