Monday, August 30th, 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: 

60 sec Dual DB Squats 

30 sec Bent Over or Seated Row with Band 

30 sec Lateral Step-over or Side Shuffle 

30 sec Russian Kettlebell Swing or Good Morning 

30 sec Plank Drag Through 

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 Rest, Jump or Step Jacks   

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

30 sec Rest or Three Point Skier Lateral Step 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets: 

30 sec Left Tandem Stance 

30 sec Hip Circles or Figure Eights  

30 sec Right Tandem Stance 

30 sec Cross Crawl Practice 

B. 3 Sets with 15 sec b/w exercises, 30 sec b/w sets: 

30 sec Left Stagger Stance Good Morning with PVC/Broomstick

30 sec Broomstick or Band Shoulder Openers 

30 sec Right Stagger Stance Good Morning with PVC/Broomstick 

30 sec Squat Practice 

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

90 sec Step-up or Reverse Giant Step - alternating legs 

30 sec Elevated Plank Row 

60 sec Reach & Rotate (30 sec/arm) 

30 sec Behind the Back Stretch or Side Step Arm Swing 

Masters Training Outline

A. 1-2 Sets:
Bike 15-30 cals 

Stretch 60-90 sec - low back focused 

Glute Bridge/Bridge & Reach x 30-60 sec 

Stretch 2-5min - upper body and mid-back focused 

 B. Snatch -

2x2 @70%

2x2 @75% 

2x1 @80%

(3x1 @85% if feeling good - otherwise stay at 80% for 5 singles)

 C1. Back Squat - 

1x4 @60%

1x4 @65%

1x4 @70%

1x3 @75%

3x3 @80%  

C2. Single-arm DB Row @21x1; x 5-8; b/w each set of C1. 

D. For Time: 

20-16-12

Box Step-ups (alternating legs) 

Burpee 

ABike Cals