Thursday, September 2nd, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10 sec b/w each: 

60 sec Side Plank (Rotations or Leg Abduction) 

60 sec Donkey Kicks

60 sec Stretch 

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

60 sec KB/DB Deadlift 

45 sec Chair Dip to Hip Bridge 

30 sec Rest or Bloodflow 

C. 3-4 Sets with 10-15 sec b/w exercises: 

30 sec Squat 

30 sec Left arm DB Row 

30 sec Right arm DB Row

30 sec Burpee

30 sec Farmer's March

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 10-15 sec b/w each: 

60 sec Walk the Line - Forward and Backwards 

30 sec Side Step or Lateral Step Over 

30 sec Sway 

30 sec Cross Crawl 

B. 3 Sets with 10-15 sec b/w each: 

30 sec Squat or Sit-Stand 

30 sec Left Bent Over Row 

30 sec Right Bent Over Row 

C. 3 Sets with 10-15 sec b/w exercises: 

45 sec Good Morning or Deadlift 

30 sec Elevated Plank or Mountain Climber 

45 sec Farmer's March 

30 sec Rest or Stretch

Masters Training Outline

A. 2 Sets:

2 Min Bike

1 min Lateral Banded Walk x 6 steps each direction

1 min Banded Glute Bridge

B. 4-5 Sets:

Deadlift x 5-8

Dip x 5-8

QTR or Reach & Rotate x 3-5/side

C. For Time:

12-9-6

Left-arm Thruster

Left-arm Sumo Deadlift

Jump Jack (double the reps to 24-18-12)

Right-arm Thruster

Right-arm Sumo Deadlift

Farmer’s Carry Driveway at the end of each round.

OnSite Training

A. 10 Minutes to Cycle @ warm-up effort

4 Single Leg Deadlift - each leg 

6 Cals Bike 

8 Ring Row 

10 Glute Raises or Box Hamstring Curls 

12 Down Dog K2E (6/leg) 

B. 4-5 Sets: 

Deadlift x 3-5

Push-up Practice x 30 sec 

C. 3 Rounds for total time: 

30 sec Side Plank - each arm 

20 Mountain Climber (10/leg) 

15 Sit-ups 

10 Ring Rows 

5 Cal Bike