Monday, September 20th, 2021

FitEssentials Training (Pre-recorded class link here)

A. 3 Rounds of ~45-60 sec work 15-30 sec rest:

Down Dog Knee to Elbow

Supine Abdominal Draw with Heel Slide

Glute Bridge Stretch

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

30-45 sec Thruster

30-45 sec Renegade Row

30-45 sec Cross Crawl Patterns

C. 3 Sets with 30 sec work, 10-15 sec b/w each:

Left Elbowing Row

Left Stagger Stance Overhead Press

Jump Jacks or Blood Flow of Choice

Right Elbowing Row

Right Stagger Stance Overhead Press

Burpee

Rest/Bloodflow

FitEssentials Basics Training (Pre-recorded class link here)

A. 3 Rounds of ~45-60 sec work 15-30 sec rest: 

Glute Bridge 

Supine Abdominal Draw with Heel Slide 

Stretch 

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

30-60 sec Sumo Deadlift or Good Morning 

30-60 sec Push-up or Elevated Plank  

30 sec Left Elbow to Right Knee

30 sec Right Elbow to Left Knee

C. 2 Sets with 30 sec work, 10-20 sec b/w each: 

Left DB Row 

Sway Step 

Right DB Row 

March & Punch or Squat practice 

Band Pull Aparts 

Masters Competitive Training

OnSite Competitive Group 

A.3 Sets

Bike 60 sec 

Box Step-up 60 sec 

Glute Bridge 60 sec 

B. Back Squat 

5x5 @70-80%

C.  5 Sets:

Strict Pull-up x 5

Ring-Row x 8

Single-arm DB Row x 10 each arm