Tuesday, June 1st, 2021

FitEssentials Training Outline (noon MST)

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

45 sec Plank Shoulder Taps or T-Push-up

45 sec Glute Bridge Hold or Glute Bridge March

45 sec Thoracic Rotation

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:

45 sec DB Hang Power Clean to Overhead

60 sec Lateral Step/Grapevine

45 sec Alternating Knee to Elbow

30 sec Rest or Rebound/Dance

OnSite Training (5:15a)

Warm-up

Stretch - Upper Body Focused 3-5 Min

+

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

45 sec T-Push-up or Wall Walk

45 sec Banded Glute Bridge or Glute Bridge March

45 sec Thoracic Rotation

B. 5 Sets:

Hang Power Clean x 5-4-3-2-1

Single arm DB Press x 3-5/arm or Strict HSPU x 30 sec

C. 2-4 Sets

30 sec Push-up

30 sec Sit-up

30 sec Burpee

30 sec Mountain Climber

30 sec Rest or Jump Jacks