Tuesday, November 2nd, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 10 sec b/w each: 

40 sec Left Side Plank (Clamshell Option Sets 2 & 3)

40 sec Lying Flyes

40 sec Right Side Plank( Clamshell)

40 sec Mobility

B. 4 sets: 

45 sec Alternating Reverse Lunge 

45 sec Blood Flow 

45 sec Plank Drag Through 

45 sec Rest/Mobility 

C. 4 Sets: 

30 sec Push-up 

30 sec Leg Lowering Abs or Tuck-ups

30 sec Yoga Push-up 

30 sec Child's or Down-Dog Stretch 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Rounds of ~20-40 sec work 15-30 sec rest: 

Left Tandem or Single-Leg Stance 

Hip Circles or Figure Eights 

Right Tandem or Single-Leg Stance

Good Morning 

Seated Mobility 

B. 3 Sets with 10-15 sec rest b/w exercises: 

45 sec Reverse Giant Step 

45 sec Plank or Elevated Push-up 

30 sec Seated Left Knee to Elbow 

30 sec Seated Forward Fold

30 sec Seated Right Knee to Elbow 

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

C. 2-3 Sets with 30-45 sec work, 10-20 sec b/w each:  

Supinated Pull-Apart 

Standing Left Leg Curl 

Standing Right Leg Curl 

Windmill 

Masters Competitor Training 

Wrist Warm-up/Foam Roll 

Bike 2 min 

A. 3 x 

Plank Shoulder Tap x 10/arm 

Hollow Rock x 10 

Wall Walk x 3

B. Strict Press x 5-5-5; rest/stretch 2 min 

C. Push Press x 3-3-3-3; rest/stretch 2 min 

D. 4 Sets: 

6 Strict/Assisted Pull-up 

6 Strict Dip 

8 Toes to Ring

8 Yoga Push-up 

Rest/Stretch 1-2 min