Tuesday, October 26th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-15 sec b/w each: 

90 sec Birddog (45 sec each side) 

60 sec Stretch 

60 sec Glute Bridge or Bench Hamstring Curl 

B. 3 Sets with 10-15 sec b/w each: 

30 sec Left arm Thruster 

30 sec Left arm Kneeling Torso Row 

30 sec Right arm Thruster 

30 sec Right arm Kneeling Torso Row

60 sec Cross Crawl or Blood Flow 

B. 3 Sets with 15 sec b/w exercises & 30 sec b/w sets: 

30 sec Mountain Climber 

30 sec Sit-up or Tuck-ups  

30 sec Down Dog Knee to Elbow 

60 sec Deadbug 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Rounds of ~45-60 sec work 15-30 sec rest: 

Monster Walk Forward & Backward

Walk the Line 

Calf Raises & Seated Tib Raises 

MidBack Mobility 

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

60 sec Seated Row with Band  

90 sec Step-ups alternating legs 

60 sec Seated or Standing Knee to Elbow (30 sec each side.)

90 sec Mobility/Stretch (Wall OH Stretch, Side Stretch, Hip Flexor, Eagle Arms, etc.) 

C. 2-3 Sets with 30-60 sec work, 15-30 sec b/w each: 

Good Morning or Deadlift Practice  

March & Punch  

Elevated Plank or Push-up 

Band Pull-Aparts 

Competitor Training 

A. 2 min Bike

2 min Foam Roll 

4 min Stretch

B. 3 Sets with bands not for time: 

12 Banded DB/KB Sumo Deadlift

10 Banded Glute Bridge 

10 Hollow Rock 

(Stretch 1-2 min b/w sets)

C. Every 90 sec x 8 sets: 

Power Clean +  Squat Clean + Jerk

D. Every 90 sec x 5-8 sets: 

Push Press x 3

E. For time @75-85%: 

30-24-18-12-6

Abike Cals

Box Jump - step over