Thursday, July 8th, 2021

FitEssentials Training Outline (9a MST)

A. 2 Sets with 10 sec b/w each: 

45 sec Bridge & Reach 

30 sec Single-Leg Glute Bridge 

30 sec Hollow Hold 

30 sec Single-Leg Glute Bridge 

60 sec Stretch 

B. 3 Sets

Goblet or DB Squat x 12-20 

Stagger Stance Torso Row x 6-10/arm 

60 sec Bloodflow (High Knees + K2E) or Rest 

C. For time: 

20-16-12-8-4

Reverse Lunge - alternating legs

Deadlift or Swing 

Mountain Climber 

Jump or Step Jack 

FitEssentials Basics Training Outline (10a MST)

A. 2 Sets 20-45 sec of each: 

Windmills 

Standing Hip Extension or Elevated K2E/Birddog 

Paused March or March & Punch 

B. 2 sets 30-60 sec of each: 

Glute Bridge - from floor, bed/couch or seated with upper body support 

Stretch 

C. 3 Sets 30-60 sec of each: 

Step-up or Giant Step 

Elevated Push-up 

Seated Row with Band 

D. 2 Sets 20-45 sec each: 

Seated Leg Extensions 

Standing Single-leg Leg Curls 

Calf Raises 

OnSite Training (5:15a)

A. 2-3 Sets: 

Banded Glute Bridge x 8-12 with 2 sec pause 

Single-arm Z Press x 4-6 each arm 

B. 3 Sets 

Seated Box Jump x 4-6 - land soft 

Rest/Stretch 1-2 min 

C. Clean & Jerk - 12 minutes to build to a heavy single 

D. 3-5 Sets of: 

Deadlift TnG x 5 - build over sets as confident 

DB Push Press x 10 - moderate 

Box Step-up x 20 (10/leg) 

Rest/walk 2 min b/w sets.