Thursday, December 9th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Banded Fire Hydrants (30/sec each side) 

30 sec Child's Variation Stretch 

45 sec Hollow Body Practice 

45 sec Low Back Stretch 

B. 3 Sets with 15 sec b/w each: 

60 sec Single-arm Sumo Deadlift (30 sec each arm)  

45 sec Dip

60 sec Single-arm DB Thruster (30 sec each arm) 

45 sec Lateral Skier Step 

C. 3 Sets with 

45 sec Renegade Row 

90 sec Burpee x 2 + Jump Jack x 4 

30 sec Alternating Knee to Elbow 

30 sec Rest or Lateral Step-over or Rebound 

FitEssentials Basics Training (Live Zoom Class at 10a MST)

A. 3 Sets of 40 sec work 10 sec rest: 

Standing Left Hip Extension or Elevated Knee to Elbow

Sway

Standing Right Hip Extension or Elevated Knee to Elbow

March & Punch 

B. 3 Sets with 15 sec rest b/w exercises: 

45 sed Sumo Deadlift 

45 sec Left Step-up

30 sec Side Stretch Sway 

45 sec Right Step-up

60 sec Rest/Mobility 

C. 2 Sets of 45-90 sec work: 

Squat or Sit Stand Practice 

Bicep Curl to Overhead Press 

Spinal Mobility 

Masters Training

Wear B3 Bands Upper & Lower Body:

A. 4 Sets with 15 sec b/w each: 

30 sec Forearm Plank (Walk over, Hip Rock, Walk-ups) 

30 sec Lying Flyes or Prone Swimmers 

30 sec Child’s Stretch 

B. 3 Sets with 15 sec b/w each: 

45 sec Lateral Banded Walk 

45 sec Left Reverse Lunge with Hip Extension

45 sec Left Reverse Lunge with Hip Extension

45 sec Renegade Row 

45 sec Rest/Stretch

C. 5-6 Sets

Back Squat 3-3-3-1-1-1

DB Row x 7/arm x 5 sets