Tuesday, November 9th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets 

90 sec Birddog (45 sec each side) 

30 sec Child's Position 

60 sec Push-up to Shoulder Tap 

30 sec Rest 

B. 3 Sets w/15 sec b/w each: 

30 sec Kick Sits

30 sec Jump Jack

30 sec Mtn Climber

30 sec Quick Feet 

30 sec Burpee

2 min Rest/Stretch 

C. 3 Sets

10 Lateral Raise

10 Front Raise 

10 Overhead Tricep Extension 

10 Sit-ups 

FitEssentials Basics (Live Zoom Class at 10a MST)

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

Left Standing Hip Extension

Hip Circles or Figure Eights 

Right Standing Hip Extenson 

Step Jack 

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

30 sec Seated Left Leg Extension 

30 sec Seated Right Leg Extension 

60 sec Seated Mobility 

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

Supinated Pull-Apart 

Standing Leftt Leg Curl 

Standing Right Leg Curl 

Left Tricep Kickback 

Right Tricep Kickback

Masters Competitor Training 

Wrist Warm-up/Foam Roll 

Bike 2 min 

A. 3 x 

Plank Shoulder Tap x 12/arm 

Hollow Rock x 12 

Wall Walk x 4

B. Strict Press x 4-4-4; rest/stretch 2 min 

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

D. 4 Sets: 

8 Strict/Assisted Pull-up 

8 Strict Dip 

8 Toes to Ring

8 Yoga Push-up 

Rest/Stretch 1-2 min