Tuesday, June 22nd, 2021

FitEssentials Training Outline (noon MST)

A. 2-3 Sets with 5-15 sec b/w each:

30 sec Left Side Plank Clamshell

60 sec Down Dog Knee to Elbow

30 sec Right Side Plank Clamshell

30 sec Single arm Z Press each arm

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

B. 3-5 Sets with 10-20 sec rest b/w each:

30 sec Left-arm Sumo Deadlift or High-pull

30 sec Shoulder to Overhead or Rest

30 sec Right-arm Sumo Deadlift or High-pull

30 sec Cross Crawl Pattern or Rest

C. 3-4 Sets: 20-30 sec with 10-20 sec rest bw each:

Hollow Hold or Rock

Table Top or Glute Bridge

OnSite Training (5:15a)

A. 2-3 Sets with 5-15 sec b/w each:

30 sec Left Side Plank Clamshell

60 sec Down Dog Knee to Elbow

30 sec Right Side Plank Clamshell

30 sec Single arm Z Press each arm

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

B. Every 2 min x 5-8 Sets:
Power Clean to Split Jerk - build to one moderately tough effort - crisp movements

C. 4-5 Sets:

Supinated Barbell Row x 3-6 with 2 sec pause against torso

Dip x 3-6 (add load as able)

Single arm Farmer's Carry 50m/arm - moderate

D. 2-3 Sets:

Single Leg DB Deadlift x 6-10/leg

DB Tricep Kickback or OH Extension x 8-12