Tuesday, April 13th, 2021

FitEssentials Training Outline (noon MST)

A. 3 Sets

40 sec Banded Clamshells (20 sec each side)

40 sec Quadraped Fire Hydrants (20 sec each side)

40 sec Quadraped Donkey Kicks (20 sec each side)

40 sec Adductor Raise (20 sec each side)

B. 3 Sets with 10-20 sec b/w each:

40 sec Left Waiter's Squat

40 sec Left Elbowing Row

40 sec Right Waiter's Squat

40 sec Right Elbowing Row

C. AMRAP 10 Minutes:

20 Renegade Rows (10/arm)

16 Reverse Lunges (8/leg)

12 Sit-ups

8 Thrusters or Goblet Squats

OffSite Training

Foot Drills

+

5 Minute Lower Body Stretch

+

4-6 Sets

Walk 2:30 min EZ

Jog/Walk Briskly 2:30 min @sustainable pace

+

5-10 Minute Full Body Stretch