Tuesday, September 28th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Banded Glute or Table Bridge  

60 sec Stretch 

B. 3 Sets with 15 sec b/w each: 

30 sec Left DB Thruster

30 sec Left Bent Over Row

30 sec Cross Crawl Patterns

30 sec Right DB Thruster

30 sec Right Bent Over Row

30 sec Rest 

C. 2-3 Sets with 15 sec b/w each & 30 sec b/w sets: 

30 sec Left Reverse Lunge or Step-up to High-knee

30 sec Band Pull Aparts    

30 sec Right Reverse Lunge or Step-up to High-knee 

30 sec Rest or Burpee

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Rounds of ~45-60 sec work 15-30 sec rest: 

Monster Walk Forward & Backward

Walk the Line 

Heel Walk & Toe Walk 

Stretch

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

60 sec Seated Row with Band  

90 sec Step-ups alternating legs 

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: 

Left Bent Over Row  

Sway Steps 

Right Bent Over Row 

Windmills 

Competitor Training

A. 2 min Bike

2 min Foam Roll 

4 min Stretch

B. Every 90 sec x 8 sets: 

Power Clean + Squat Clean + Hang Squat Clean 

C. For time @75-85%: 

20 DB Snatch - alt arms 

30 Goblet Reverse Lunge - alt legs 

20 Push-up 

30/20 Cal Abike