Tuesday, March 23, 2021

Virtual FitEssentials (Noon MST)

A. 3 Sets with 10 sec b/w each:

20 sec Side Lying (Banded) Leg Lifts (adduction/abduction) - each leg

20 sec Donkey Kicks - each leg

Thoracic Rotation Variation x 5/side

B. 3 Sets with 10 sec b/w each:

50 sec Sit-ups

50 sec Knee Push-up to Child's Position or Push-up to Down Dog

C. 4 Sets with 15 sec b/w each

30 sec UnEven Carry (Left Suitcase, Right F/R or O/H)

30 sec Forearm Plank with Hip Rocks

30 sec UnEven Carry (Right Suitcase, Left F/R or O/H)

30 sec Lateral Step-over or Skier Hops

OnSite Training:
A. 3 Sets with 10-15 sec b/w each:

30-45 sec Left Leg Donkey Kicks

30-45 sec Hollow Body Hold/Rock

30-45 sec Right Leg Donkey Kicks

30-45 sec Glute Bridge or Glute Bridge March

B. 20 Minutes to Cycle:

Pull-up or Ring Row x 6-12 (unbroken effort)

Reverse Lunge x 12-20 (6-10/leg alternating)

Farmer’s Walk 100m - moderate - something you could carry for another 100m on first round)

C. Cool Down Stretching 10-15 minutes

Standing Lat Stretch, Tricep Side Bend, Behind the Back Stretch, Cossack Stretch, Standing Quad Stretch, Standing Calr Stretch, Doorway/Rig Pec Stetch, Figure Four or Pigeon Pose, Child’s Pose variation of choice and Down Dog with Heel Pedal, Low Back Openers - Double or Single Knee to Chest, Happy Baby, Plow.