Thursday, June 17th, 2021

FitEssentials Training Outline (9a MST)

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

60 sec Quadraped Fire Hydrants

60 sec Adductor Raise
60 sec Donkey Kicks
60 sec Stretch

B. 3 Sets of

KB/DB Deadlift x 10-15

Dip x 10-15
Seated Row with Band x 10-15

Rest/Stretch as needed b/w each.

C. 3-4 Sets with no assigned rest b/w each:

30 sec Russian Swing or Good Morning (or Squat)
30 sec Jump Jack or Rest
45 sec Plank Drag Through
45 sec Farmer's March

FitEssentials Basics Training Outline (10a MST)

A. 2-3 Sets with 15 sec b/w exercises:

30-45 sec Squat or Sit-Stand

30-45 sec Left Bent/Banded Row

30-45 sec Blood Flow (15 March, 15 JJ, 15 March)

30-45 sec Right Bent/Banded Row

30-45 sec Blood Flow (15 JJ), 15 March/Skip, 15 JJ)

B. 2-3 Sets with 15 sec b/w exercises:

30-45 sec Deadlift or G'AM

30-45 sec Left Step-up

30-45 sec Right Step-up

30-45 sec Sway

OnSite Training (5:15a)

Rest/Yoga/Hike/Recovery