Tuesday, September 7th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Side Plank Clamshell - 30 sec each leg 

30 sec Bridge Hold or Glute Bridge March 2nd set.  

B. 3 Sets with 10-20 sec b/w each: 

60 sec Alternating DB Thruster

40 sec Left Arm Kneeling Torso Row  

40 sec Right Arm Kneeling Torso Row  

C. 3-4 rounds of: 

20 sec Left-arm Suitcase Deadlift 

10 sec Rest 

20 sec Right-arm Suitcase Deadlift 

10 sec Rest 

30 sec Forearm Plank or Plank Walk-over 

30 sec Rest 

(Rest/Stretch 1-2 minutes )

D. 3-4 rounds of: 

30 sec Left Leg Reverse Lunge 

30 sec Rest or Blood Flow (March & Punch. Alternating Knee to Elbow, Farmer's Carry, etc.) 

30 sec Right Leg Reverse Lunge 

30 sec Rest or Blood Flow (Side Shuffle or Grapevine) 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets: 

30 sec Left Tandem  or Single-leg Stance 

30 sec Hip Circles or Side Stretch b/w legs 

30 sec Right Tandem or Single-leg Stance 

30 sec Windmill 

B. 2-3 Sets: 

30 sec Squat 

30 sec Left arm Row 

30 sec Step Jacks or Lateral Step-over

30 sec Right arm Row 

C. 2-3 Sets: 

60 sec Alternating Step-up. or Giant Step 

30 sec Band Pull Apart 

30 sec Good Morning 

60 sec Seated Single-leg Extensions (30 sec /leg) 

OnSite Training

A. 2 Sets: 

Bike 90 sec (30 sec EZ, 30 sec Mod, 30 sec Mod +) 

Birddog x 45 sec each side 

Stretch 

B. 3 Sets: 

Overhead Press x 8-12

Russian Box Step-up x 6-10 each leg 

Renegade Row x 6-10 each arm 

Down Dog K2E x 4-8 each leg  

QTR x 3-5 each arm 

C. 3 Sets: 

60 sec Reverse or Walking Lunge 

30 sec Quadraped Shoulder Taps 

30 sec Burpee 

30 sec Rest 

Competitive Group

A. Every 2:00 x 5-8 Sets: 

Hang Snatch x 2 + Overhead Squat x 3

B. Back Squat 

1x6 @60%

1x6 @70%

1x3 @75%

1x3 @80%

3x1 @85% 

C.  EMOM x 10 min 

Odd: Ring Pull-up x 3-5 (add weight as able) 

Even: Bike 30 sec @80%