Tuesday, November 16th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets 

30 sec Left Side Plank 

30 sec Left Arm Birddog 

30 sec Right Side Plank 

30 sec Right Arm Birddog 

B. 3 Sets: 

12-10-8 

Overhead Press or Thruster 

Goblet Row 

Down Dog Knee to Elbow 

Sit-up 

Jump Jack (double the reps) 

C. 3 Sets: 

12-10-8

Bent Over Lateral Raise 

Front Raise 

Bicep Curl 

Tricep Overhead Extension 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets: 

30 sec Left Tandem or Single-leg Stance 

30 sec Hip Circles or Side Stretch b/w legs 

30 sec Right Tandem or Single-leg Stance 

30 sec Side Step Arm Swing or Side Stretch Flow 

B. 2 Sets: 

120 sec Step-up Practice - alternating legs 

60 sec Seated Alternating Single-arm Row with Band 

30 sec Seated or Standing Apple Picking

60 sec Midback Mobility 

C. 2 Sets: 

40 sec Seated Left Leg Extension 

40 sec Seated Right Leg Extension  

40 sec Left Leg Curl 

40 sec Right Leg Curl 

Masters Competitor Training 

Wrist Warm-up/Foam Roll 

Bike 3 min 

A. 3 x 

Plank Shoulder Tap x 15/arm 

Hollow Rock x 12 

Wall Walk x 5

B. Strict Press x 3-3-3-3; rest/stretch 2 min 

C. Push Press x 1-1-1-1-1; rest/stretch 2 min 

D. 4 Sets B3 Bands LB:

Single-leg Box H/S Curl x 8/leg  

Curl & Press x 10 each arm 

Banded Lat Pull-down or Pull Apart x 20

Overhead Tricep Extension x 10  

Rest/Stretch 1-2 min