Thursday, March 18, 2021

Virtual FitEssentials (9a MST)

A. 3-4 Sets - 20 sec Rest b/w each

40 sec Reverse Lunge

40 sec Left Bent Over Row

40 sec Right Bent Over Row

B. 12 Minutes to Cycle:

8 Goblet Squats

16 Jump/Step Jacks

12 Sit-up

24 Weighted March (12/leg)

Virtual FitEssentials Basics (10a MST)

A. 3 Sets with 10-15 sec b/w movements:

30 sec Left Cross Body Chop

30 sec Right Cross Body Chop

30 sec Left Standing or Elevated Hip Extension

30 sec Right Standing or Elevated Hip Extension

60 sec Standing Cross Crawl Variations

B. 3 Sets with 15-30 sec b/w each:

30 sec Squat or Sit-Stand

30 sec Left Bent Over Row

30 sec Right Bent Over Row

30-60 sec Stretch

C. 3 Sets with 10-15 sec b/w movements:

30 sec Left Stagger Stance Banded Row

30 sec Right Stagger Stance Banded Row

30 sec Banded/Broomstick Shoulder Openers

30 sec Elevated Burpee

30 sec Rest or Bounce/Dance

OnSite Training:

A. Prep:

Foot Drills x 10 steps each

Ankle Eccentric Dorsiflexion x 10/leg '

Stretch 5-10 min (Quads, Hamstrings, Hips, Upper Body - Lats & Pecs/Triceps)

B. 20-30 minutes @sustainable pace:

Run 400m or Bike 20/30 Cals (feel free to run one set & bike the next)
15 Ring Row

10 Get-ups