Monday, April 25th, 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: 

60 sec Lateral Banded Walk with 3 Squats at each Turn 

45 sec Child's Stretch 

60 sec Glute Bridge or Bridge March

45 sec Prone Snow Angels or Lying Flyes

B. 4 Sets with 15 sec b/w each: 

30 sec Left arm Thruster

30 sec Sumo Deadlift (High Pull)  

30 sec Right arm Thruster

30 sec  Single-arm Farmer’s March (Left arm Sets 1 & 3, Right arm Sets 2 & 4)

C. 3-4 Sets with ~15 sec b/w each.

30 sec Sumo Deadlift or Russian Swing 

45 sec Plank Drag Through 

60 sec Reverse Lunge 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. 2 -3 Sets with 20-30 sec of each: 

Step Jack

Left Cross-Body Chop 

Left Hip Extension or Elevated Knee to Elbow 

March & Punch 

Right Cross-Body Chop  

Right Hip Extension or Elevated Knee to Elvow 

Mobility 

B. 3 Sets 20-40 sec each exercise: 

Left DB Row 

Squat or Sit-Stand Practice 

Right DB Row 

Scarecrow Openers or Standing Cat Cow 

Side Stretch or Apple Picking 

C. 2 Sets with 20-40 sec each: 

Left Tandem Stance 

Toe Touch to OH Reach 

Right Tandem Stance 

Deadlift or Good Morning 

Mobility or Stretch x 60-90 sec

Masters Training Group

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

90 sec Bike (Start easy & inc pace every 30 sec)

60 sec Box Step-up - alternating

60 sec Hollow to Forearm Plank - alternating sides

60-90 sec Mobility

B. Take 15 min to build to a heavy snatch double.

C. Back Squat

50% 1×8

60% 1×5

65% 1×3

70% 1×1 (:05 pause at bottom)

D. 6 rounds for calories:

200m Run Max Cal Abike

Rest/walk/stretch 1 min b/w rounds.

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.)