Tuesday, June 15th, 2021

FitEssentials Training Outline (noon MST)

A. 2-3 Sets:

30 sec Left Side Plank Clamshell

30 sec Hollow Body or Tuck-up

30 sec Right Side Plank Clamshell

30-60 sec Stretch - Low Back, T-Spine

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

30 sec Alternating Z Press

45 sec Bridge & Reach

60 sec Down Dog K2E

30 sec Rest/Stretch

C. 3-5 Sets:

30 sec Left arm Sumo Deadlift or High-pull

30 sec Blood Flow

30 sec Right arm Sumo Deadlift or High-pull

30 sec Rest or Blood Flow

OnSite Training (5:15a)

Warm-up

Airbike or Run 2-3 min + Wrist/Forearm & Upper Body Focused x 3-5 minutes

+

A. 2-3 Sets:

30 sec Alternating Z Press

45 sec Bridge & Reach

60 sec Down Dog K2E

30 sec Rest/Stretch

B. 4 Sets:

Supinated Barbell Row x 4-8 with 2 sec pause against torso

Dip x 4-8

Stretch/Mobility 1-2 min b/w sets

C. 4 Sets

5 (DB) Power Cleans - increase load each set as able to complete UB reps well

10 Burpee over Bar/DB

Rest/Walk/Add load 1-2 minutes.

D. 2-3 Sets:
Single Leg DB Deadlift x 4-8/leg
DB Tricep Kickback or OH Extension x 6-10