Tuesday, June 8th, 2021

FitEssentials Training Outline (noon MST)

A. Ten Minutes to Cycle max 3 Sets x 6-12 Reps each:

Push-up

DB/Banded External Rotation - each arm

Dip

Band Pull Aparts (12-24 reps)

QTR or Stretch of Choice 30-60 sec end of each set.

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

30 sec OH Tricep Extension

30 sec Bent Over Goblet Row or Seated Row with Band

C. Take 10 Minutes to ascend up the ladder. Rest as needed for quality movements:

10,12,14,16,18,20....

Russian KBS or Squats (squats not advised if you trained with us on Monday)

5-6-7-8-9-10...

Side Plank Rotations each arm

20 Jump or Step Jacks at the end of each set.

OnSite Training (5:15a)

Warm-up

Wrist/Forearm & Upper Body Focused x 3-5 minutes

+

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

60 sec Down Dog Knee to Elbow

60 sec Banded Glute Bridge or Glute Bridge March

60 sec Plank Shoulder Taps or Wall Walks

60 sec Rest/Stretch (Front Rack Stretch, Behind the Back Stretch)

B. Take 5-8 Sets to build and practice:

Power Clean + Hang Power Clean

C. Take 10 Minutes to ascend up the ladder. Rest as needed for quality movements:

10,12,14,16,18,20....

Russian KBS or Squats (squats not advised if you trained with us on Monday)

5-6-7-8-9-10...

Side Plank Rotations each arm

20 Double Unders or Rebounding Jumps at the end of each set.