Thursday, September 16th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-15 sec b/w each: 

30 sec Bridge Pose or Banded Glute Bridge 

45 sec Plank Shoulder Tap to Mountain Climber 

60 sec Hollow Roll to Forearm Plank 

60 sec Stretch

B. 3 Sets with 15-30 sec b/w each: 

30 sec Good Morning or Russian/Skier Swing

45 sec Dip with option of hip bridge   

60 sec Squat 

C. 2-3 Sets with 15 sec b/w each

30 sec Bent Over Lateral Raise 

30 sec Front Raise

30 sec Quadraped Shoulder Tap 

30 sec Down Dog Knee to Elbow 

30 sec Jump Jack or Rest 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets with 10-15 sec b/w each: 

30 sec Waiter's Bow Variation 

30 sec Right Leg Step-up

30 sec Hip Circles/Mobility 

30 sec Left Leg Step-up

30 sec Rest or Cross Crawl Patterns 

B. 2 Sets with ~15 sec b/w each & 30 sec b/w sets: 

30 sec Left Arm Sumo Deadlift 

30 sec Alternating Overhead Reach 

30 sec Torso Rotations 

30 sec Right Arm Sumo Deadlift 

30 sec Side Step or Lateral Step Over

60 sec Spinal Mobility 

C. 2-3 Sets with no specific rest b/w each: 

30 sec Elevated Push-up

30 sec Weighted March 

30 sec Elevated Burpee 

30 sec Left Seated Leg Extension 

30 sec Right Seated Leg Extension

OnSite Training

Ankle Eccentric DF and Running Drills Warm-up 

A. 2 Sets: 

Bike 2 cycles of 30 sec EZ, 30 sec Moderate

+

60 sec Abdominal Heel Slides or Deadbugs 

60 sec (Banded) Glute Bridge

B. 3-4 Sets: 

DB or KB Deadlift x 10 

Single-arm Overhead Press x 5-8 each arm 

Russian Swing x 10-15

Down Dog K2E x 5-8 each leg  

C. 3 Sets: 

30 sec Dips

30 sec Ring Row

30 sec Push Press 

30 sec Mountain Climber

30 sec Burpee 

60 sec Rest  

Competitive Group

A. 2 Sets

Down Dog Knee to Elbow x 8-12 each arm

Left Side Plank Clamshell x 8-12/arm 

Glute Bridge or Box H/S Curl x 8-12 with 2 sec hold in the top 

Right Side Plank Clamshell x 8-12

Deadbug x 4-6/side 

Stretch 1-3 minutes

B. 3 Sets at sustainable effort:

90 sec Box Step-up

60 sec Burpee

2:30 Bike