Tuesday, August 17th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets of 45 sec work 15 sec rest: 

Glute Bridge March (Sets 2 & 3)

Hollow Roll to Plank 

Mountain Climber 

Stretch 

B. 3 Sets with 15 sec rest b/w exercises: 

30-60 sec Sumo Deadlift 

30 sec Dip 

30 sec Standing Left Elbow to Right Knee

30 sec Standing Right Elbow to Left Knee

C. 3-5 Sets with 20 sec work, 10 sec b/w each: 

Russian Swing or Good Morning 

Left arm Push Press 

Right arm Push Press 

Jump/Step Jack 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Rounds of ~45-60 sec work 15-30 sec rest: 

Monster Walk Forward & Backward

Walk the Line 

Side Step or Grapevine 

Stretch

B. 3 Sets with 15 sec rest b/w exercises: 

30-45 sec Elevated Plank Row 

60-90 sec Step-ups alternating legs 

60-90 sec Mobility/Stretch (Wall OH Stretch, Side Stretch, Hip Flexor, Eagle Arms, etc.) 

C. 3 Sets with 30 sec work, 10-20 sec b/w each: 

Squat or Sit Stand 

Standing Hip Extension or Elevated K2E/Birddog - each leg 

Windmills 

Masters Training Outline

A. 2 Sets with 10 of each: 

Quadraped Knee to Elbow - each side 

Left Side Plank Rotations 

Supine Abdominal Draw with Heel Slide

Right Side Plank Rotation 

Stretch 1-2 MInutes at the end of each set. 

B. 4 Sets with 5-8 Reps each: 

Back Squat or Goblet Squat 

Bent Over DB Row with pause against torso

Rest/Stretch 1-2 Min 

C. 4 Rounds each partner: 

10 Strict or Assisted Pull-up 

24 Box Step-up (12/leg) alternating legs 

Bike while partner works.  

D. Optional Cash-out: 

2-3 Sets of: 

6-10 

Lateral Raises 

Front Raises 

Ring Row 

Band Pull Aparts x 12-20 

Masters Training:

A. Snatch 70% 4x4; rest 2 min 

B1. Back Squat 70% 4x4

B2. DB Row x 8 with 2 sec pause x 4 sets 

C. For Time: 

9-7-5

Single-arm DB Overhead Squat (each arm) 

(Ring) Dip  Reps x 2 (18, 14 ,10)

Wall Walk