Thursday, May 6th, 2021

FitEssentials Training Outline (10a MST)

A. 2 Sets with ~30-45 sec of each:

Left Tandem Stance

Hip Circles or Side Stretch

Right Tandem Stance

Glute Bridge Variation or Good Morning

Standing or Quadraped Left Donkey Kick

Standing or Quadraped Right Donkey Kick

(Elevated) Down Dog with Heel Pedal

B. 2-4 Sets with 15-30 sec b/w each:

30 sec Squat

30 sec Bent Over or Seated Row with Band

C. 3-5 Sets with 15 sec b/w each:

30 sec Deadlift or Swing

30 sec (Elevated) Push-up or Plank

30 sec (Elevated) Mountain Climber

30 sec Rest or Jump/Step Jack

OffSite Training

Foot Drills

+

5 Minute Lower Body Stretch

+

3-6 Sets

Walk 2:30 EZ

Jog/Walk Briskly 2:30 @sustainable pace

+

5-10 Minute Full Body Stretch