Tuesday, September 21st, 2021

FitEssentials Combined Class (Live Zoom Class at 9a MST)
A. 2 Sets of 30-45 sec of each with 15 sec b/w exercises:

Left Side Plank 

Left Lateral Leg Raise or Quadraped Fire Hydrants

Cross Crawl Pattern  

Right Side Plank 

Right Lateral Leg Raise or Quadraped Fire Hydrants

March & Punch 

B. 3 Sets of 30-45 sec of each with 15 sec b/w exercises:

Good Morning or Deadlift 

Left Leg Step-up or Leg Raise 

Seated Row with Band 

Right Leg Step-up or Leg Raise 

Shoulder Openers 

OnSite Training

A. 2 Sets with 30-60 sec each: 

Bike

Box Step-up 

Deadbugs Set 1, Banded Glute Bridge Set 2

Down Dog Knee to Elbow (30 sec) 

Child's Position or Stretch (30 sec) 

B. 3 Sets: 

Overhead Press x 5-8  (8 x 35, 40, 45lbs) 

Russian Box Step-up x 5-8 each leg (BW, 30lbs- 15/arm) 

Dip x 5-8 (70lbs x 10) 

Renegade Row x 5-8 each arm  (20#) 

Down Dog K2E x 5 each leg  

QTR x 3-5 each arm 

C. 2 Sets with 15 sec bw exercises, 30 sec b/w sets: 

30 sec Left DB Thruster 

30 sec Left Bent Over Row 

30 sec Right DB Thruster 

30 sec Right Bent Over Row 

60 sec Bike