Thursday, April 15th, 2021

FitEssentials Training (9a MST)

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

45 sec T-Push-up or Plank Shoulder Taps

45 sec Bridge Pose or Glute Bridge March

45 sec Thoracic Mobility

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

30 sec Left Leg Balance or Deadlift

30 sec Dip or Overhead Tricep Extension

30 sec Right Leg Balance or Deadlift

30 sec Rest/Stretch

C. 3 Sets with no rest b/w exercises:

30 sec Kettlebell Swing

60 sec 1 Push-up + 1 Burpee

90 sec Blood Flow (Bike, Row, Skip Rope or mixed movement lead in class)

30 sec Rest b/w sets.

FitEssentials Basics (10a MST)

A. 2 Sets with 10 sec b/w each:

20 sec Hip Flexion each leg

20 sec Lateral Leg Raise each leg

20 sec Standing Hip Extension each leg

60 sec Cross Crawl Variation

B. 3 Sets with 15 sec b/w exercises & 30 sec b/w sets:

30 sec Squat or Sit-Stand

30 sec Left Bent Over or Seated Row

30 sec Right Bent Over or Seated Row

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

30 sec PVC Good Morning or Dual DB/Odd Object Deadlift

45 sec Alternating Overhead Reach or Press

60 sec Blood Flow

OnSite (5:15a)

A. EMOM x 9 min

30-40 sec of work at each:

Min 1: Jump Rope or Jump Jacks

Min 2: Handstand Practice or Plank Shoulder Taps

Min 3: Single Leg Deadlift - alternating Legs

(Rest/Stretch 3 min)

B. EMOM x 9 min

30-40 sec of work at each:

Min 1: Dual KB/DB Deadlift

Min 2: Box or Plate Jump or Step-up

Min 3: Bike

(Rest/Stretch 3 min)

C. EMOM x 9 min

30-40 sec of work at each:

Min 1: Kettlebell Swing

Min 2: Bar Dip

Min 3: Side Plank Roll