Thursday, April 1st, 2021

Virtual FitEssentials (9a MST)

A. 2-3 Sets - 15 sec Rest b/w each

45 sec Bear Crawl

45 sec Left arm Knee to Elbow

45 sec Right arm Knee to Elbow

45 sec Alternating Deadbug

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

30 sec Left Waiter's Squat

30 sec Kneeling Torso Row

30 sec Right Waiter's Squat

30 sec Kneeling Torso Row

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

30 sec UnEven Carry (Left Suitcase, Right F/R or O/H)

30 sec Left Side Plank Rotations
30 sec UnEven Carry (Right Suitcase, Left F/R or O/H)

30 sec Right Side Plank Rotations

Virtual FitEssentials Basics (10a MST)
A. 3-4 Sets with 15 sec b/w each

30 sec Stagger Stance Chest or Overhead Press - each arm
30 sec Seated Banded Row with 2 sec pause against torso - each arm
60 sec Alternate sets of Seated Thoracic Rotation & Reach & Rotate (~30 sec/arm)

B. 4 Sets with 15-30 sec b/w each:

30 sec Good Morning or Deadlift

30 sec Elevated Push-up or Plank

C. 3-4 Sets with 15 sec b/w each:
30 sec Squat or Sit-Stand

30 sec Side Step or Lateral Step Over

30 sec Band Pull Aparts

30 sec March & Punch

30 sec Rest or Step Jack