Tuesday, August 10th, 2021
FitEssentials Training (Live Zoom Class at 9a MST)
A. 3 Sets with 10-15 sec b/w each:
30 sec Right Russian Step-up or Reverse Lunge to High Knee
30 sec Left Leg
30 sec Bent Over Row or Seated Row with Band
60 sec Bloodflow
B. 3 Sets with 15 sec rest b/w exercises:
30-60 sec Goblet or Dual DB Squat
30-60 sec Renegade Row
30 sec Running High Knee or March
30 sec Band or DB High-pull
C. 3-4 Sets with 15 sec b/w each:
30 sec Bridge Hold
30 sec Forearm Plank with Left-arm Reach
30 sec Hollow Roll to Plank (https://www.instagram.com/p/CRRzwrGgAjv/)
30 sec Forearm Plank with Left-arm Reach
30 sec Sit-up
30 sec Rest/Stretch
FitEssentials Basics (Live Zoom Class at 10a MST)
A. 3 Sets with 15-30 sec and 10-15 sec rest:
Right Step-up or Reverse Giant Step
Left Step-up or Reverse Giant Step
Elevated Plank Row
B. 2-3 Sets with ~15 sec rest b/w exercises:
30-60 sec Squat or Squat Sit
30 sec Left Tandem Stance
30 sec Side Step Arm Swing
30 sec Right Tandem Stance
C. 2-3 Sets with 15 sec b/w each:
30 sec Good Morning
30 sec Cross Crawl Patterns
30 sec Left-arm Stagger Stance Press
30 sec March & Punch
30 sec Right-arm Stagger Stance Press
30 sec Side Stretch
Masters Training Outline
A. 2 Sets with 8-12 of each:
Quadraped Fire Hydrants
Side Plank Clamshell each side
Hollow Rock or Tuck-up
Quadraped Knee to Elbow each side
Stretch 1-2 MInutes at the end of each set.
B. 4 Sets with 6-10 Reps each:
Single-arm DB Thruster - each arm
Strict or Assisted Pull-up
Rest/Stretch 1-2 Min
C. 3-4 Sets with 45 sec work & 15 sec b/w each:
Box Step-up - alternating legs
Renegade or Ring Row
Bike
Masters Meet Prep: Walk & Stretch only
D. Walk or EZ spin on bike x 5-20 minutes
E. Cool Down Stretch:
Side-Lying or Standing Quad Stretch x 20-30 sec each side
Behind the Back Stretch with Forward Fold x 20-30 sec
Stagger Stance Tricep Side Bend x 3-5
Spiderman Stretch with Reach-Backs x 30-45 sec each side
Low Back Love x 2-3 min (Single Knee to Chest, Double Knee to Chest, Figure Four Stretch, Two Knee Twist, Happy Baby, etc.)