Thursday, June 10th, 2021

FitEssentials Training Outline (9a MST)

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

45 sec Stagger Stance Left Overhead Press

45 sec Lying Flyes, Cobra or Superman

45 sec Stagger Stance Right Overhead Press

45 sec Bear Crawl

B. 3 Sets with 15 sec b/w each

60 sec Walking Lunge or Box Step-up (alternating legs)

60 sec Renegade Row

30 sec Hollow Body or Deadbug

C: 2-4 Sets for quality reps with 10 sec b/w each:
50 sec Goblet Thruster
50 sec Burpee
50 sec Farmer's March or Side Shuffle/Grapevine

FitEssentials Basics Training Outline (10a MST)

A. 2 Sets with 10-15 sec bw each:

30 sec Left Elevated Hip Extention or Birddog

30 sec Right Elevated Hip Extention or Birddog

30 sec Glute Bridge or Good Morning

30 sec Side Stretch, Torso Rotations & Overhead Reach

B. 2 Sets with 15 sec b/w exercises & 30 sec b/w sets:

30 sec Left Stagger Stance Banded Row

30 sec Left Overhead Press/Reach or Lean

30 sec Right Stagger Stance Banded Row

30 sec Right Overhead Press/Reach or Lean

60 sec Bench Supported Reach & Rotate (20-30 sec each side)

C. 2-3 Sets: 60 sec Alternating Step-up or Reverse Giant Step

30 sec Left DB Row

30 sec Rest or Step Jacks

30 sec Left DB Row

30 sec Rest or (Elevated) Burpee

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 Side Plank Roll

50 sec Low Back Stretch or Stretch of Choice

B. 5 Sets of:

Deadlift x 5-4-3-2-1

Dip x 5-4-3-2-1 (Add weight as able)

QTR or Reach & Rotate x 5/arm

C. 3-4 Sets for Reps:

30 sec Russian KBS

60 sec Burpee to Plate

30 sec Rest bw sets.

Cool Down Stretch 5-10 minutes