Thursday, May 20th, 2021

FitEssentials Training Outline (9a MST)

A. 3 Sets with 10-20 sec b/w exercises:

40 sec Thruster - alternating arms

40 sec Left Elbowing Row

40 sec Right Elbowing Row

B. 3-4 Sets with 15-30 sec b/w exercises:

30-45 sec Deadlift or Good Morning

30-45 sec Bench/Chair Dip with Glute Bridge

C. 3-4 Sets with 15-30 sec b/w exercises:

30-45 sec Alternating Upright or Seated Row with Band

30-45 sec Farmer's March or Alternating Reverse Lunge

FitEssentials Training Outline (10a MST)

A. 2 Sets of 30-45 sec of each with 15 sec b/w exercises:

Left Side Plank

Left Lateral Leg Raise

Cross Crawl Pattern

Right Side Plank

Right Lateral Leg Raise

March & Punch or Weighted March

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

30-45 sec Deadlift or G'AM

30-45 sec Double Arm Bent Over or Seated Row

30-45 sec Alternating OH Reach

30-45 sec Weighted March

OnSite Training (5:15a)

A. 3-4 Sets of:

Deadlift x 6-10

Dip x 6-10

QTR or Reach & Rotate x 5/arm

B. For Quality Reps:

12-10-8-6

Left arm Suitcase Deadlift

Down Dog Knee to Elbow (each arm)

Right arm Suitcase

Hollow Body or Supine Tuck-up