Thursday, April 28th, 2022
FitEssentials Training (Live Zoom Class at 9a MST)
Option to wear B3 Bands the first 20 minutes of the training session.
A. 1 Set with 10-20 sec b/w movements:
45 sec Birddog (Left Leg, Right arm)
30 sec Child's Stretch
45 sec Birddog (Right Leg, Left arm)
30 sec Down Dog witih Heel Pedal
60-90 sec Low Back Mobility
B. 4 Sets with ~10 sec b/w movements & 30 sec b/w sets:
30 sec Push-up
30 sec Mountain Climber
30 sec Glute Bridge or Hold
30 sec Squat or Squat Jump
30 sec Glute Kickers or March
C. 3 Sets with ~10 sec b/w movements:
30 sec Left Suitcase Deadlift
30 sec Side Shuffle or Grapevine
30 sec Right Suitcase Deadlift
30 sec Dip or Overhead Tricep Extension
30 sec Goblet Squat
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 the following: (9 min)
(Paused) March
G'Am or Windmill
Step Jacks
Toe Touch
Apple-Picking Side Stretch
Cossack Stretch - alternating side
B. 3 Sets with 20-30 sec of the following (10.5 min)
Sumo Deadlift
Elevated Push-up
Squat Practice
Elevated Mountain Climber
Seated Row with Band (40-60 sec last set)
Left Leg Balance/Stretch (Thigh to Chest, Quad, Figure 4)
Right Leg Balance/Stretch
C. 2 Sets with ~60 sec each & ~10-20 sec b/w each:
60-90 sec Spinal Mobility
60-90 sec Abdominal Draw Practice w/option of heel slides
60-90 sec Glute Bridge
Masters Training Group
A. 2-3 Sets with the option to wear B3 Bands:
2 min Bike
12 Reverse Lunge - each leg
15 Push-up
1-2 min Stretch
B. Every 90 sec for 8 sets:
Clean + Hang Clean + Jerk
C. 3-4 rounds each partner (with B3 Bands as able):
10 DB Thruster
20 Renegade Row (10/arm)
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.)