Tuesday, May 17th, 2022

Nitric Oxide Release Basics Training (Live Zoom Class at 10a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2-3 Sets with 20-30 sec of each: 

60 sec Mobility & Bloodflow

30 sec Left Cross-Body Chop 

30 sec Right Cross-Body Chop  

B. 3 Sets with 20-40 sec each: 

Left Tandem Stance 

Hip or Spinal Mobility 

Right Tandem Stance 

Deadlift or Good Morning 

Mobility or Stretch x 60-90 sec

Mobility x 45-90 sec (BTBFF/Hinge Stretch or Down Dog, Tricep Side Bend, Seated Spinal Twist) 

Cool Down or Transition Stretch

Nitric Oxide Release Training (Live Zoom Class at 10:30a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

3-5 Minute Mobility, Breathing & Bloodflow

Quadraped Wrist Rock & Warm-up

A. 2 Sets with 10-15 sec b/w each: 

45 sec Left DB Row

30 sec Sit-tall with Overhead Reach  

45 sec Right DB Row

30 sec Mountain Climber 

30 sec Child's Stretch 

B. 3 Sets with 10-20 sec b/w each: 

30 sec Push-up 

45 sec Bridge & Reach alternating Sides 

60 sec Down Dog K2E 

90 sec Squat to Reverse Lunge alternating legs

Cool Down Stretch

Masters Training Group

Wrist Warm-up/Foam Roll 

With B3 Bands for A & B as able:

A. 3 x 

Run/Walk 600m

Down Dog Knee to Elbow x 5-10/arm

Lat Pull Down or Strict Pull-up x 10-15

Glute Bridge or Box Hamstring Curl x 12-20

QTR/ZB x 5-10/arm 

B. 4 Sets: Wall Walk or Plank Shoulder Taps in 30 sec; Rest 60 sec

C. Push Press: 7-5-3; rest/stretch 2 min

D. 3-5 Rounds for time @ moderate effort:

400m Row

20 Ring Rows

10 DB Hang Clean to Overhead - moderate