Thursday, May 27th, 2021

FitEssentials Training Outline (9a MST)

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

80 sec Lateral Banded Walk with Squats

40 sec Supine Tuck-up or Hollow

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

30-45 sec Dual DB Deadlift

30 sec Push-up

30 sec Forearm Plank with the option of lateral step

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

30-45 sec Standing Alternating Knee to Elbow

30-45 sec Curl & Press

30-45 sec Behind the Back Cross Crawl Steps

30-45 sec Dip with Glute Bridge

FitEssentials Training Outline (10a MST)

A. 2 Sets with 10-15 sec b/w each:

60 sec Walk the Line - Forward and Backwards

30 sec Lateral Step Over

30 sec Sway

30 sec Cross Crawl

B. 3 Sets with 10-15 sec b/w each:

30 sec Squat or Sit-Stand

30 sec Left Bent Over Row

30 sec Right Bent Over Row

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

30-45 sec Alternating Overhead Press/Reach or Front Rack Cross Over Side Stretch

30-45 sec Good Morning or Deadlift

30-45 sec Alternating Giant Steps or Reverse Lunge

OnSite Training (5:15a)

A. Warm-up:

Blood Flow 2-3 MInutes

+

Stretch 5 min

+

2 Sets of 5-10 Reps

Left Leg Deadlift

Right Leg Deadlift

T-Push-up

B. 4 Sets of:

Deadlift x 4-8

Dip x 4-8 (Add weight as able)

QTR or Reach & Rotate x 5/arm

C. 3-4 Sets for quality movements:

30 sec Left arm Sumo Deadlift High Pull

30 sec Left arm Three Legged Plank

30 sec Right arm Sumo Deadlift High Pull

30 sec Right arm Three Legged Plank