Thursday, April 21st, 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 ~15 sec b/w each: 

90 sec Lateral Banded Walk with 3 Squats at each Turn 

45 sec Child's Stretch 

60 sec Glute Bridge  

45 sec Prone Snow Angels 

80 sec Single-leg Glute Bridge (40 sec each leg) 

B. 3 Sets with 15 sec b/w each: 

30 sec Left Shoulder to Overhead 

45 sec Sumo Deadlift (High Pull)  

30 sec Right Shoulder to Overhead 

45 sec Goblet Squat  

C. 4 Sets with ~15 sec b/w each.

30 sec Sumo Deadlift or Russian Swing 

30 sec Plank Drag Through 

30 sec Reverse Lunge or Box Step-up - alternating legs 

30 sec Rest or Rebounding

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 3 Sets: 

60 sec Alternating Step-ups or Reverse Giant Steps 

30 sec Step Jack 

60 sec Good Morning or Deadlift 

30 sec Elevated Mountain Climber 

B. 3 Sets 

45 sec Alternating Overhead Press 

30 sec Squat 

45 sec Side Step or Grapevine 

30 sec Elevated Plank 

C. 2-3 Sets 

30 sec Left Leg Balance Practice

60 sec Curl & Press 

30 sec Right Leg Balance Practice 

60-90 sec Stretch (BTB, Hip Flexor, FIgure Four, Lat Stretch, Seated Th. Rot.)

Masters Training Group

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

2 min Bike 

1 min Russian Step-up (30 sec/leg)

1 min Plank Walk-up

1-2 min Stretch 

B. Every 90 sec for 8 sets:

Clean + Hang Clean + Front Squat

(Rest/Stretch 2 min) 

C. Front Squat x 5-5-3-3-3 

D. 3-4 rounds each partner (with B3 Bands as able):  

20 Renegade Row (10/arm)

15 Sit-up

10 Burpee Box Jump

(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.)