Monday, May 9th, 2022

(This is a repeat of last Thursday’s program, as live classes were cancelled.)

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 ~10 sec b/w each: (6 min) 

60 sec (Weighted) Glute Bridge or Box Hamstring Curl 

60 sec Down Dog Knee to Elbow (30 sec each side) 

30 sec Single-leg Glute Bridge - each side 

60 sec Spinal Mobility 

B. 3 Sets with ~10 sec b/w exercises & 20-30 sec b/w sets:

30 sec Left DB Row 

40 sec Thruster 

30 sec Right DB Row 

40 sec Bloodflow (March, Skip or Burpee)

C. 3-5 Sets with  ~10 sec b/w exercises & 30 sec b/w sets:

30 sec Deadlift or Russian Swing

30 sec Overhead Tricep Extension  

30 sec Bent Over or Renegade Row 

30 sec Standing Left Elbow to Right Knee

30 sec Standing Right Elbow to Left Knee

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 sec b/w each with bands on LB or UB & LB. 

40 sec Left Hip Extension or Elevated Knee to Elbow 

40 sec Lateral Step or Star Step-over 

40 sec Right Hip Extension or Elevated Knee to Elbow 

40 sec Stretch/Mobility 

B. 2-3 x Sets with ~10-20 sec b/w each continue to wear bands until 20 minute mark. 

30 sec Squat Pulse

30 sec March & Punch 

30 sec Left DB Row  

30 sec Left DB OH Press or Reach 

30 sec Right DB Row 

30 sec Right DB OH Press or Reach 

Stretch Break with Balance Practice (Standing Ankle Rolls, Quad Stretch, Side Stretch Flow)

C 2 Sets with ~15 sec b/w each: 

30 sec Alternating Overhead Reach 

45 sec Full Squat or Squat Sit Practice 

90 sec Mobility/Balance Practice (Spinal Mobility - Reach & Rotate,Seated Thoracic Rotation, Seated Fig 4)

Masters Training Group

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

2 min Bike 

10 Stationary Lunge - each leg

15 Push-up

1-2 min Stretch 

B. Every 90 sec for 8-10 sets:

Clean Pull + Clean

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

10 Dip

15 Kettlebell Swing

24 Renegade Row (12/arm)

30 Jump Jack or Double Under

(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.)