Wednesday, November 24th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets of 45 sec work 15 sec rest: 

Glute Bridge (March Sets 2 & 3)

Hollow Roll (to Plank Sets 2 & 3)  

Mountain Climber 

Stretch 

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

45 sec Sumo Deadlift 

45 sec Dip 

45 sec Squat or Thurster

45 sec Cross-Crawl 

C. 3-5 Sets with 20 sec work, 10 sec b/w each: 

Push-up 

Sit-up

Squat

March/Running High Knees 

Rest or Jump Jack

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets with 15 sec  b/w exercises

60 sec Supine Abdominal Draw (w/Heel Slides - alternating legs)

60 sec Low Back Stretches 

60 sec Glute Bridge Practice  

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

45 sec Squat Practice 

45 sec Alternating Overhead Press 

45 sec Supinated Pull Apart & Shoulder Openers 

45 sec Rest/Stretch 

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

Left leg Tandem Stance 

Lateral Step or Step-over 

Right leg Tandem Stance 

Cross-Crawl Practice 

Masters Competitor Training 

A. B3 Bands

3 x 

Bike 3 minutes 

Quadraped Leg Extension x 45 sec each leg 

Forearm Plank Walkover 45 sec 

Prone SnowAngels  45 sec 

B. Walk 5-10 minutes 

PM 

5 Sets: 

Weighted Ring Pull-up x 2

Strict or Assisted Pull-up x AMRAP-1 (max 10 reps) 

Weighted Bar Dip x 2

Push-up x 12 reps

Rest/Stretch while partner completes the circuit 

+
Walk/Hike 30-60 minutes