Monday, September 27th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-15 sec b/w each: 

75 sec Side Plank Dip to Leg Lift 

75 sec Lying Flies or Superman 

75 sec Side Plank Dip to Leg Lift 

45 sec Birddog - each side  

B. 3 Sets of: 

60 sec Single-arm Sumo Deadlift alternating arms 

45 sec Push-up Practice 

C. 4 Sets with 15 seconds b/w each:  

30 sec Dip 

30 sec Uneven Carry (Left arm Suitcase, Right arm Front Rack) 

30 sec Mountain Climber 

30 sec Uneven Carry (Right arm Suitcase, Left arm Front Rack ) 

30 sec Rest or Squat or Rebounding 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2-3 Sets with 15 sec 

30 sec Left Stagger Stance OH Press or Reach 

30 sec Side Step or Lateral Step-over 

30 sec Right Stagger Stance OH Press or Reach 

60 sec Mobility  

B. 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  

C. 3 Sets with 15 sec b/w each

30 sec Left Knee to Right Elbow 

30 sec Right Knee to Elbow 

60 sec Squat or Sit-Stand Practice 

60 sec Cross Crawl Practice 

Masters Competitive Training

OnSite Competitive Group 

A.3 Sets

Bike 60 sec 

Side Plank Rotation 30 sec each arm 

Box Hamstring Curl 60 sec 

B. Hang Power Snatch 4-4-3-3-2-2

(Rest/stretch 2 min)

C.  EMOM x 12-16 min 

Min 1: Ring Pull-up x 1-3 (add weight as able) 

Min 2: Plank Drag Through x 40 sec

Min 3: Bike x 40 sec @80%

Min 4: Rest/Stretch