Thursday, April 8th, 2021

FitEssentials Training (9a MST)

A. 3 Sets with 15 sec b/w each:

45 sec Banded Lateral Walk with Squat

45 sec Plank Shoulder Taps

45 sec Banded Glute Bridge

45 sec Down Dog Knee to Elbow

B. 4 Sets with 15 sec b/w each:

45 sec Squat or March (add weight as confident)

45 sec Burpee

45 sec Sit-up

45 sec Mountain Climber

FitEssentials Basics (10a MST)

A. 3 Sets with 15 sec b/w each:

45 sec Sway

45 sec Cross Crawl Variation

45 sec Elevated Left Hip Extension

45 sec March & Punch

45 sec Elevated Right Hip Extension

45-90 sec Band/Broomstick Shoulder & Hip Openers

B. 3 Sets with 15 sec b/w each:

45 sec Good Morning or Deadlift

45 sec Alternating Overhead or Chest Press

45 sec Alternating Reverse Giant Step

C. 3 Sets with 15 sec b/w each:

30 sec Sit-Stand or Squat

30 sec Elevated No Push-up Burpee

30-60 sec Seated Row with Band

OffSite

Hike/Walk Outside 30-90 minutes

Stretch/Yoga 20-60 minutes