Thursday, June 24th, 2021

FitEssentials Training Outline (9a MST)

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

30-45 sec Plank Walk-up or Shoulder Taps

30-45 sec T-spine Mobility (Happy/Angry Cat, Child's Position Variation)

30-60 sec T-Push-up

30-60 sec Glute Bridge March

B. 3 Sets 30-40 sec with 10-20 b/w each:

30-40 sec Left Single Leg Deadlift

30-40 sec Rest or Blood Flow

30-40 sec Right Single Leg Deadlift

30-40 sec Rest or Farmer's March

C. 3-5 Sets For Reps @85%

30 sec Deadlift KB Swing (or Squat if not attending Friday)

30-60 sec Burpee

30-60 sec Rest

FitEssentials Basics Training Outline (10a MST)

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

Left Arm Front Plank

Left Lateral Leg Raise

Cross Crawl Pattern

Right Arm Front Plank

Right Lateral Leg Raise

Sway

B. 3 Sets of 30-45 sec of each with 15 sec b/w exercises:

Good Morning or Deadlift

Left Leg Step-up or Giant Step

Seated Row with Band

Right Leg Step-up or Giant Step

Shoulder Openers

C. 2-3 Sets of 20-40 sec of each with 10-20 sec b/w exercises:

Left Curl & Press

Band Pull Aparts
Right Curl & Press

Sit-Stand or Squat

OnSite Training (5:15a)

A. 2 Sets:

2 min Bike
30-45 sec Plank Walk-up or Shoulder Taps
30-45 sec Child's Position Variation
30-60 sec T-Push-up

30-60 sec Glute Bridge March

B. 4 Sets:

Sumo Deadlift x 5-8

Push-up in 30 sec

Supinated Pull-up x 6-10

D. 3-5 Sets For Reps @85%

30 sec KB Swing

30 sec Burpee
30 sec Rest

Cash-out not for time:

10-8-6-4-2

Strict/Assisted Pull-up

20-16-12-8-4
Abike Cals