Tuesday, July 20th, 2021

FitEssentials Training Outline (9a MST)

A. 2 Sets with 10-15 sec b/w each: 

30-45 sec Left Arm Plank

30-45 sec Hollow Body Practice 

30-45 sec Right Arm Plank  

30-45 sec Glute Bridge or March 

B. 3-4 Sets with 15 sec rest b/w each:

60 sec Single arm DB Press/Push Press or Thruster if didn't train Monday, switch arms @ 30 sec

30 sec Rest or Seal Steps/Jacks

60 sec Single arm Sumo Deadlift, switch arms @30 sec 

30 sec Rest or Alternating K2E 

C. 3-4 Sets with 15 sec rest b/w each: 

30 sec Good Morning or Swing 

30 sec Lateral Step-over or Rebounding 

30 sec Dip 

30 sec Band Pull-Aparts 

30 sec Plank Drag Through 

FitEssentials Basics Outline (10a MST)

A. 2 Sets with 10-15 sec b/w each: 

30-45 sec Left Arm Banded Row 

30-45 sec Right Arm Banded Row

30-45 sec Seated Leg Extensions 

30-60 sec Seated Thoracic Rotation

B. 2 sets 30-60 sec of each: 

Glute Bridge - from floor, bed/couch or seated with upper body support 

Stretch Low Back & Hip Focused 

C. 2-3 Sets 20-45 sec each: 

Left Tandem Stance 

Left Leg Standing Curls 

Hip Circles

Right Tandem Stance 

Right Leg Standing Curls 

Reach & Rotate - each side 

Masters Training Outline (OnSite 5:15a MST)

A. 2-3 Sets with 15 sec b/w each exercise: 

45 sec Farmer's Carry 

45 sec Down Dog Knee 2 Elbow 

45 sec Mid-Back/Upper Body Mobility 

45 sec Glute Bridge Activation 

B. Deadlift - 12 Minutes to build to a challenging TnG x 4

C. 7 Rounds each for time: 

3 Burpee Box Jump 

6 Dips 

9 KBS 

Switch partners at the end of each round. Each completes 7 rounds. Or rest/walk equal time required to complete the work.

D. Cool Down Stretch 10 Minutes