Tuesday, June 29th, 2021

FitEssentials Training Outline (9a MST)

A. 2 Sets with 10-15 sec b/w each: 

45-75 sec Side Plank Dip to Leg Lift 

45-75 sec Lying Flies or Superman 

45-75 sec Side Plank Dip to Leg Lift 

45-75 sec Glute Bridge or Bench H/S Curl 

B. 3 Sets of: 

40-60 Sumo Deadlift 

20-40 sec Dip or Tricep Extension 

C. 3-5 Sets of: 

20-30 sec Russian Swing or Good Morning (Squat if you missed yesterday’s training)

20-30 sec Push-up or Front Plank Hold 

30-60 sec Blood Flow or Rest 

FitEssentials Training Outline (10a MST)

A. 2 Sets of 6-10 Reps 

Banded or DB External Rotation 

Seated Leg Extensions 

Seated Thoracic Rotation &/or Reach & Rotate  (3-5/arm) 

B. 3 Sets: 

Elevated Side Plank x 10-20 sec 

Single Leg Balance x 10-20 sec 

Hip Flexor, Side Stretch or Torso Rotations x 30-60 sec

C. 3 Sets with 15-30 sec b/w each:

Kneeling Get-up x 60 sec 

Seated Row with Band x 60 sec 

Seated Cat-Camel & Neck Exercises x 60 sec 

OnSite Training (5:15a)

Wrist & Forearm Warm-up 

A. 2-3 Sets with 5-15 sec b/w each: 

30 sec Left Leg Stagger Stance G’AM or Deadlift 

60 sec Down Dog Knee to Elbow 

30 sec Right Leg Stagger Stance G’AM or Deadlift 

30-60 sec Plank Shoulder Tap or Wall Walk 

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

B. EMOM x 6 min
Push Press x 5 - build as confident over sets 

 C. 3-4 Sets: 

30 sec Dip 

30 sec Russian KBS 

30 sec Hand Release Push-up 

30 sec Burpee 

30 sec Rest