Thursday, June 3rd, 2021

FitEssentials Training Outline (9a MST)

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

50 sec DD K2E - alt side

50 sec Lying Flyes, Cobra or Superman

50 sec Bear Crawl

50 sec Child's Position/Stretch

B. 3 Sets

30 sec Left Suitcase Deadlift

30 sec Rest or Jump/Step Jacks

30 sec Right Suitcase Deadlift

30 sec Rest or Skip/March & Punch

C. 2-3 Sets 8-12 Reps of each:

Bent Over Lateral Raise

KB Swing or Squat

Lateral Raise

KB Swing or Squat

Alternating Front Raise

KB Swing or Squat

Band Pull Aparts x 16-24

FitEssentials Training Outline (10a MST)

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

40 sec March & Punch

20 sec Lateral Leg Raise each leg
40 sec Hip Circles or Side Stretch Reach

20 sec Standing Hip Extension each leg

60 sec Cross Crawl Variation

B. 3 Sets with 15 sec b/w exercises & 30 sec b/w sets:

30 sec Squat or Sit-Stand

30 sec Famer’s March

45 sec Double Arm Seated Row

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

30 sec PVC Good Morning or Dual DB/Odd Object Deadlift

30 sec Left Tricep Kick Back

30 sec Right Tricep Kick Back

30 sec Rest or Side Step with Arm Swing

OnSite Training (5:15a)

A. Warm-up: Blood Flow 2-3 MInutes

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

50 sec Glute Bridge

50 sec DD K2E - alt side

50 sec Low Back Stretch or Stretch of Choice

B. 5 Sets of:

Deadlift x 3-5

Dip x 3-5 (Add weight as able)

QTR or Reach & Rotate x 5/arm

C. 3-4 Rounds for quality movements:

Russian KBS x 12-20
Forearm Plank March x 6-10 each arm

Cool Down Stretch 5-10 minutes