Thursday, October 14th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-15 sec b/w each: 

30 sec Banded Glute Bridge 

30 sec Lying Flyes or Superhuman Practice 

60 sec Banded Single Leg Glute Bridge (30 sec each leg) 

30 sec Quadraped Shoulder Tap

B. 3 Sets with 10-20 sec b/w each: 

40 sec Left Leg Deadlift 

40 sec Dip with option of hip bridge   

40 sec Right Leg Deadlift 

40 sec Plank Step-over 

C. 2-4 Sets with 15 sec b/w each

30 sec Thruster 

30 sec Uneven Carry (Left Farmer's, Right F/R) 

30 sec Goblet Squat 

30 sec Uneven Carry (Right Farmer's, Left F/R) 

30 sec Jump Jack or Rest 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 30-45 sec each: 

Monster Walk Forward & Backward

Sway Steps  

Walk the Line 

Calf Raises 

Spinal Mobility 

B. 2-3 Sets with 15 sec 

30 sec Left Waiter's Squat or Thruster 

30 sec Side Step or Lateral Step-over 

30 sec Right Waiter's Squat or Thruster  

60 sec Cross Crawl Practice 

60 sec Stretch 

C. 3 Sets with 15 sec  b/w exercises

60 sec Supine Abdominal Draw (w/Heel Slides - alternating legs)

60 sec Low Back Stretches 

60 sec Glute Bridge Practice  

OnSite Training

A. 2 Sets: 

Birddog x 6/side 

Supine Abdominal Draw with Heel Slide x 8/leg 

Glute Bridge/Box Hamstring Curl x 10 

Stretch 1-2 min 

B. 5 Sets: 

Deadlift x 5 

Dip x 10 

Rest/Stretch 1-2 min 

C. 3 Sets: 

In 3 MInutes complete: 

12 Pull-up 

14 Box Step-up (7/leg) 

Bike Cals in remaining time. 

Rest/Walk 60-90 sec b/w sets. 

Competitive Group

A. Bike 3 min with 15 sec surge at end of each 

(Stretch/Foam Roll 5 min )

B. 3 Sets: 

Seated Box Jump x 3

Single arm DB OHS x 6/arm 

C. Clean + Front Squat - Every 90 sec until max for the day.  

D. Back Squat - build to a heavy single 

E. 5 Sets: 

3 Strict C2B Pull-up (Weighted as able)

6 Burpee Box Jump  

9 Ring Row

12 Steps Weighted Walking Lunge

Stretch 2 min b/w sets .